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Monday – Chest & Abs:

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Today will be my first addition to our transformation 2009  journal.. And let me tell you, I am extremely motivated! I will be training heavy and hard, low reps and less sets for 3-4 weeks and then I will switch the volume right up and go lower weight and more sets, reps.

I went into my chest workout with a great mindset.

These past few months have been very difficult for me because I have constantly been under pressure not to get any bigger, and also because I have been extremely busy with moving country, etc.

Anyway, my mindset has been completely changed in the gym. I now know I can lift heavier and really push myself. I really felt after last week  I have already made progress

I feel like I am still finding the perfect weight but I really feel good right now – and still quite strong all things considered!

Training:

Incline Dumbbell Bench Press: (2-3 warm up sets) 85lbs x 6 reps, 95lbs x 5 reps, 4 reps

Flat Dumbbell Bench Press: 80lbs x 6, 5, 5 reps

Cable Crossovers: 90lbs x 10 reps, 80lbs x 11, 11 reps

Hanging Leg Raises: 20, 20, 20

Side Leg Raises: 20, 20

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Tuesday: Back & abs

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Another good workout today. I have not lifted heavy-heavy for months and I really felt that I pushed it quite hard today.. Though I feel next week will be even better. I am already sore, which never used to happen as much. I felt the same way after leg training. I start creatine next week, so hopefully recovery may increase.. Though I think I just need to get myself back into lifting heavier!

Training:

Warm up with pullups

Pulldown machine – 3 sets: 250lbs x 8 reps, 270lbs x 5, 5 reps

Machine Rows – 3 sets: 270lbs x 6, 5, 5 reps

Cable Rows – 3 sets: 280lbs x 7 reps, the stack (I think, 300lbs or so) x 5-6 reps.

Hanging leg raises – 3 sets of 20 reps

Hanging side leg raises – 2 sets of 14 reps

Seated machine rows on stability ball – 2 sets: 100lbs x 7 reps, 100lbs x 7 reps

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Wednesday: Shoulders/Cardio

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Shoulder day was good. I did not expect to get back into heavy shoulder lifting right away,so I was pleased with the weight I handled. The 65’s were too heavy for 4 – I felt like I cheated too much, but 4 with the 60’s was tough and good.

Today will be the first day I use my new supplements – Gaspari myofusion protein and Controlled Labs green magnitude creatine.

I am excited to get back on creatine. I have also been out of whey protein for awhile, so I cannot wait to have some protein supplementation by my side throughout the day.

Best value below:

Gaspari Nutrition MyoFusion, 2 Lbs., Delicious Vanilla Optimal Ration Of Whey Protein Concentrate & Isolate, Egg Albumen & Milk Protein Isolate!

Controlled Labs Green MAGnitude, 80 Servings, Electric Lemonade Increase Your Stamina In The Gym And Gain Size And Strength!

Training:

Dumbbell Shoulder Press: 2-3 warm up sets, 55lbs x 8 reps, 65lbs x 4 reps – too hard, 60lbs x 4 reps – perfect, 60lbs x 4

Lateral Raises: warm up set, 3 sets of 40lbs x 9-10 reps

Upright cleans: 3 x 100lbs for 8 reps

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Thursday: Arms

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The Gaspari Myofusion tastes great. It really does taste like a strawberry milk shake. Blend it with ice and water/milk and you get an incredibly thick and nutritious protein supplement.

Arm training was cut back because I did some gym photo content today. I will list last week’s arm training and get ready for next week!

Training:

Barbell Curls: (2 warm up sets) 110 x 7, 7

Lying Tricep Extensions: (2 warm up sets) 90lbs x 8 and 8 reps

Incline Curls: 50lbs x 7 and 6 reps

Pushdowns: 150 x 14 reps for 3 sets

Cable curls: 85lbs x 8 and 8 reps

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Saturday: Legs

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I am not sure if it is the creatine and the higher calorie diet kicking in.. But for the first time in months, I felt extremely motivated to workout my legs. I warmed up well on squats and felt good for pushing the 365 plus pounds for five reps. For someone who cut out leg workouts from his training a few months back, this was a pretty good lift! I felt really good to be back on it in under 2 weeks.

Training:

Squats: (3 warm up sets) 315lbs x 8 reps, 368lbs x 5 reps, 5 reps

Stiff leg deadlifts (2 warm up sets): 250lbs x 5 reps,5 reps

Leg extensions: 210lbs x 12 reps, 10-12 reps

Hamstring curls: 140lbs x 10 reps, 10 reps

Calve Raises: 4 plates x 16 reps, 16 reps, 16 reps

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Overview of the week:

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I feel really good. I have gone up 1.5lbs this week and 1lb from the week before. I am really enjoying lifting heavy and feel really focusing during my workouts. The gaspari myofusion tastes great and has really helped me reach my protein goals. The green magnitude has a pleasant, not too sweet taste and I feel it kicking in.

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Diet:

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My diet right now is still being fine tuned. I will be stricter next week.
I am eating the majority of my carbohydrates in the morning, before a workout and after a workout. I cut my carbs back after 8pm, before my last meal.

At around 180lbs, I am aiming for the following:

Calories: 3300-400 a day
550 calories or so a meal
From Protein: 300-360g a day

50-60g a meal – from eggs, egg whites, sliced meats, chicken breast, lean beef, canned tuna and chicken, protein powder.

From Carbohydrates: 300-20g a day
50g a meal – from wholegrain – wholewheat bread, oatmeal, bran cereal, brown rice, yams, potatoes, green vegetables, 1-2 pieces fresh fruit.
From Fats: 60-75g a day
10g or so a meal- from omega 3-6-9 caps, fish oil, ex.olive oil, natural peanut butter/almond butter.

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Physique Stats:

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Shoulders: 47.5

chest 41

Waist: 30

hips: 35

calves:16

Arms (unflexed):14.5

quads(unflexed):22.3