Day 2, 8 AUG 2011: Upper Body - Pull
1)Pullups, 4 sets: 13 ,12 ,12 , 8 (Body weight only, focusing on form, will add weight soon)
2)Dead lift, 4 sets: 8x135,8x145, 8x155, 8x165 (Planning on upping this more aggressively)
3)Seated Cable Row, 4 sets: 8x140, 8x120, 8x120, 8x100
4)T-bar Rows, 4 sets: 8x45, 8x55, 8x55, 8x55
5)Incline DB Curl, 2 sets: 7x30, 6x30
6)Hammer Curl, 3 sets: 8x30, 8x30, 8x30
7)Preacher Curl, 2 sets: 7x30, 8x30
This workout started out pretty well, I was going strong and blasted through the pullups. I took my time on the deads because I am still new at them and I wanted my form to be as good as possible. The T-bars were new also, and I went light because that pad in my stomach/chest made it a little hard to breathe. I'm going to up the weight next time. I was also starting to get gasses by the time I moved on to direct arm work, so I didn't do too many sets. My biceps got worked in almost all of the other moves in one way or another.
Breakfast was cereal with skim milk (the main dish was some nasty cheese quesadilla so I passed on that). I had Greek yogurt for a morning snack, a turkey/spinach wrap for lunch with olive oil, a post-workout shake, chicken breast and broccoli for dinner, and a bed time shake.
CALORIES: 1874 (still working on getting that higher, will do tomorrow)
FAT:23g (need more of this, too. Will buy some natural nut butter)
CARB: 191g (mostly from the breakfast cereal and PWO shake, will work on an alternative carb choice at breakfast)
I did better at getting in more protein today, I just need some more healthy fats and need to up my total calories in order to gain.
My biggest question, for anyone who is following this, has to do with my training routine. I notice that I sometimes find myself focusing on getting those 8 reps, and will sometimes choose a slightly lighter weight in order to complete them. Should I be focusing more on maybe just hitting the bottom portion of the functional hypertrophy range (more like 5-6 reps) and use as much weight as I can with good form to do so? Again, my goal is to pack on some mass, and I know I need to eat more in order to do this, which I will starting tomorrow (I promise!)