hey it was not so long ago I was strugglin with the 20's, and that is still impressive. Keep up the good work and you will get there...remember I am only doing 3 reps...that does make a difference as well.

7/7

Here is the plan for today, weights subject to change should I not be as strong as I think :lol:

Cardio-None

Training

Squats w/elevated heels- 115 x 3 x 2
125 x 3 x 2
135 x 3 x 4

Seated Calf Raise- 135 x 3 reps x 8 sets

2 depletion cycles in 30 mins

Cals-1560
prot-217
carbs-80
fats-31

Good point. I do 2-3 sets of 8-10 reps with my 20 lb dbs. Wonder if I could do 3 reps with a 30? Hmmm.....doesn`t fit into my current training plan, but it`s an interesting challenging thought. I need something to physical to propel me through this day of irritating mental challenges. :)

well I was only able to get 4 sets out...and it is nice to sometimes challege yourself and do a short cycle of really heavy weight to help muscle growth and strength increases. It is funny most people...including myself until I got my new trainer, get stuck on the 8-12 rep range and do not experiment with the really heavy weight, but I am finding that my strength and muscle hardness is really increasing because of it.

Well, I`m all for strength and hardness. I`m pretty happy with my bis and chest at the moment, but I may try working the super-low rep, high weight for my tris which just don`t seem to want to do anything. Of course, it may be the body-fat disguise they are wearing.....;) I am aching for visible definition in my tris. They are my favorite muscle group!

workout has killed my legs !!!

7/8

legs are sore today....killer workout last night. :)

Training-none

Cardio-40 min Incline treadmill

Cals-1491
prot-212
carbs-80
fat-30

7/9

here is what is scheduled

cardio- AM HIIT intervals 10 intervals completed, 30/60 r/w total time 28 mins

training-none

cals-1600
prot-206
carbs-66
fat-49

7/11

Training

Seated Military Press

50 x 3 x 8

Assisted Pull Ups

30 x 3 x 2
20 x 3 x 4
30 x 3 x 2

2 depletion cycles completed

cals-1788
prot-214
carbs-110
fats-50

7/13

Having to regroup a bit here...health issue is making it hard for me to lose weight...so I am going to concentrate on building muscle mass for next 2 months or so until I can clear up the problem. New program to come from trainer in a few days..for now continuing as planned but have increased cals a bit.

Training-felt really strong today, lifts were all up..extra carbs helped.

Incline Dumbell Press

27.5 x 3x 2 sets
30 x 3 x 6 sets

Barbell Rows
85 x 3 x 2 sets
95 x 3 x 6 sets

Barbell curls

50 x 3 x 6



cals 1907
prot-203
fat-53
carbs-143

Yeay! More food!

I think you'll really enjoy your bulk.

yes I may decide to become a russian powerlifter....then I get to eat lots of food...not sure if I want to eat lots of russian food though

Mmmmm - varenyky...

workout changed...brainfart..had wrong workout written down...leg day tomorrow

7/14

Training -not sure if will be able to complete it due to TOM issues...but keeping my fingers crossed. If not I will move this to tomorrow.


HAD TO MOVE TRAINING

cals 1914
prot-214
carbs 173 net
fat-30