Today's weight: 160.7 lbs
today i started both the new training program and my new eating regimen.
gotta say i loved how today turned out, but it may partially be because of the enthusiasm which comes when you begin something new.
i liked the food i ate, had no problem with cravings, and the workout was solid
i still need to decide if i'm going to write out everything i eat down to the foods themselves or just post the macros and calories.
for today i will go with the second option:
- breakfast: 29.8 g carb, 2.4 g fat, 28.6 g pro
- half morning snack: 21.4 g carb, 0.1 g fat, 0.6 g pro
- lunch: 32.7 g carb, 4.7 g fat, 60 g pro
- pre-workout (1 h before my workout): 66 g carb, 9 g fat, 60 g pro
- post-workout/dinner (1 h after my workout): 117 g carb, 8 g fat, 58.5 pro
total: 2360 cal, 273 g carb, 28 g fat, 228 g pro
as you can see, the diet is pretty low fat on training days. on non-peri-workout meals the carbs come from highly fibrous, low-GI sources.
today was my first waterbury method workout, and i gotta say it felt really good.
i started a little bit conservatively with weights, and some exercises felt easy (like cable curls and tricep push-aways), but in the next weeks they are gonna increase.
so here's the log:
bb back squat
169.7 lbs x 10 x 3 (avg rest time: 60 sec)
these felt pretty good.
i've been having some pain in the medial part of my left leg (just near the groin) each time i would go full depth and come back up for a month now, but it has always gone away after warming up so i haven't really worried about it too much.
all sets were challenging but doable.
dips supersetted with bent-over bb rows
bb rows: 88.2 lbs
bw x 4 x 6 SS 88.2 lbs x 4 x 6 (avg rest time: 60 sec)
i'm getting used to dips as it's a movement i've never really done. i've completed all the sets with relatively decent technique, but i won't be increasing the weight next week on these because i want to master the movement first
bb rows were a joke. looking forward to doing some heavier rows next week.
tricep rope push-aways supersetted with cable curls
push-aways: 55.1 lbs
curls: 66.1 lbs
55.1 lbs x 4 x 6 SS 66.1 x 4 x 6 (avg rest time: 50 sec)
here i definitely used too light weights. i tried and make it a little more difficult on me by resting less than 1 minute but it still was easy.
hanging leg raises
bw x 1 x 6
bw x 1 x 3 fail
i realized something was wrong when i started feeling a burning sensation under my armpit.
it got more painful to the point where at the third rep i was feeling as if the area under the armpit was being torn away.
so i decided to do the next two sets with the elbow-supported version
bw x 2 x 6
so that should be all for today, i'm open to feedback and suggestions, see you again the next workout day!