January Blog ArchivesJanuary 31, 2008 On Monday I added half squats to my routine. I do these by placing the supports in my squat rack about halfway down from where they would be to go parallel. This allows me to use much heavier weights than I am used to. I am hoping to build up to the mid 400 lb range before the year is down. I know there is a alot of importance placed in going parallel. I still do high rep squats to parallel every other week but am hoping that the heavier weight will help me up my normal weight in the squat. I plan on giving these a try for awhile and see how it goes. After the first workout, I feel that it was a good choice and a very good change of pace.
Monday's workout went as planned. The weights are moving up and I plan on moving past my previous best in the next 3-4 weeks. One of my goals this year is to get up a respectable number on the shoulder press. My shoulder press is very weak so I have incorporated the push press into my workouts. I do this every other week, rotating with seated dumbbell presses. I am hoping to get to around 165 -175 lbs. This may not seem like alot but it would be huge to me. Time will tell. Here is yesterday's workout:
Dumbbell Preacher Curls - 40 x 10
Seated Calve Raises - 385 x 22, 385 x 11 (20 lb increase)
I have added some more videos to the videos page. They are of me trying for my end of year goals. I made some and I missed some. I have already adjusted them for the new year and am hard at work on them. I plan on making them ALL this year.
Starting with today's workout I am going to be removing the bottom position squats and putting patial squats in their place. Getting into position in the bottom squats was just to hard being I only rest 30 seconds between each set. It was also difficult to get set in the right position. The partial squats will allow for an easier time getting set and will also allow me to focus on moving more weight. I have done these in the past and have gotten good results from them. I am looking at adding some big weight to them over the next year. I will continue to do my high rep squats every other week.
I have added a couple of new videos to the site. They are videos of me trying to make my lifting goals for 2007. I made the Rack Deads but missed the Squat(I was aiming for 50 reps but only hit 40). I will have some more added over the next couple of days. I have already posted my 2008 goals and plan on hitting all of them this year.
Todays workout went almost as scheduled. Weights and/or reps went up in all lifts except dips. My triceps have always been a weak point for me. I think that they have held me back in my shoulder and chest training as the tricep will give out before the other muscles. One of my goals this year is to build up their strength. Hopefully by years end they will be in line with the rest of me. Here is todays's workout: Incline Bench Press - 160 x 16
This is where you can find more information on The Cut Diet. The whole program is free to download. It is well worth the read.
On Sunday I weighed myself. It has been 2 weeks since I started the Cut Diet. The results - I have gained a pound. It does say in the book that the first couple of weeks you will try to maintain your scale weight while reducing bodyfat. I can't tell yet about the bodyfat but I am maintaining my scale weight. This week I am going to be cutting 15 grams of veggies and 10 grams of fat and the grapefruit from meal 5. The veggies will be cut from meals 5, 6, and 7 while the fat will be taken from meals 6 and 7. This reduction will lower my caloric intake by about 150 - 200. Hopefully this reduction will get the scale weight moving down some. We will see come Sunday.
Most of my training is based around the DC philosophy. I have not found a training style that has worked better for me. If you have never heard about it or tried it, it is worth taking a look at.
Today's workout went at planned. Energy was high and I was able to complete every exercise with a slight increase in weight. I hit my target reps for each exercise also. Here is today's workout: Bottom Position Bench - 186 x 15
Today is just another day on the Cut Diet. It is day 10 and everything is going good. My energy is good and my workouts are going good. Last night was another carb load night. It went good, got it all down. One thing I do notice is that I get very light headed after all those carbs. And very thirsty. I cannot drink water an hour before and an hour after the carb load meal. But I just keep moving forward and look forward to the results.
This week I have bumped up the duration of my cardio. I am going to be doing 45 minutes of moderate intensity cardio, 3 times a week. This is my second week of my Cut Diet. I might add another day of cardio next week. We will see how this week weigh in goes. Tonight is my 3rd carb load meal. I finished all of the last one. I think my stomach is getting used to all the food. After 3 days of the exact same thing, I am now looking forward to the oatmeal. It is quite good with the raisins and honey.
I am still trying to work my way back into my workouts after taking a week off at Christmas. I have added a couple new exercises and am trying to get used to them and get a good starting weight. One exercise I added is squats from the bottom position on the power rack. It has been awhile since I have done these. Well today, I tried these with to heavy of weight and did not make my 5 sets of 3 reps. I got stuck after the 2nd rep of the 4th set. I will be staying with the same weight next time and try to get all 5 sets of 3 reps. My Cut Diet is going strong. I am on the 8th day and have not missed a meal or straid from the listed food. I am getting tired of broccoli though. Only 48 days to go!!!!
After taking a week off for Christmas, I am slowly working my way back to the weights I had been using pre-Christmas. I will take it light for a few more weeks, gradually adding weight each workout. Whenever I take a week off to rest, I always get real sore when I come back. I am trying to avoid that this time. Yesterdays workout was - Incline Bench - 155 x 15 (1 rest pause set)
I hope to be back up to speed working with maximum poundage in a couple more weeks.
I have now been on the Cut Diet for 3 days. Eating the food has not been the problem so far, it has been making the food. I feel I am always either eating or making food. Last night was my first carb load. The carb load meal takes place every 21st meal and is the last meal of the day. It starts of with 1 1/2 cups steamed asparagus, followed by 1 cup dry oats then microwaved with 4 tbsp raisins and 2 tbsp honey, followed by 12.5 ounces of sweet potato with 2 tbsp peanut butter. Well I got pretty much all of it down but about 5 bites of the sweet potato. My stomach felt like it was going to pop. Hopefully next time I will be able to finish it.
This is my new workout routine for the new year. It is pretty close to the same as last year I but have added a couple of new exercises and changed the rep count on a few exercises.
Starting yesterday, the 7th, I officially started my cut diet. I am going to be cutting for 8 weeks with the goal of loosing 16 lbs of bodyfat. I have gained a little to much weight over the last year and will be working on getting rid of it. I plan on no cheat meals and no missing meals for the next 8 weeks. Absolutely nothing but what is on the diet. The first 2 days have been good. I will probably grow tired of broccoli pretty quick though. You can find complete details of my Cut Diet here.
This is the place find my personal feedback on how my training and diet are going. I hope you check back often. And feedback is always welcome.
Questions? Comments? Suggestion?
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