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Monday – Chest & Abs:

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This was my second chest workout of this transformation journal. Nothing really impressive to note during this working, just that I am enjoying lifting heavier and really feel and see a difference in pump. I feel like I have more energy and stamina in the gym – in part due to the increase in calories, better preworkout nutrition and including controlled lab’s green magnitude creatine before my workouts (see below).

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

Training:

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

Flat Dumbbell Bench Press: 85lbs x 5, 4, 4 reps

Dumbbell Flys on stability ball: 50lbs x 8 reps, 8 reps, 8 reps

Hanging Leg Raises: 20, 20, 20

Side Leg Raises: 20, 20

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Tuesday: Back & abs

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The reason for the change of weights and equipment is that last week I trained back at Golds Gym and this week I trained at my own gym.
Since a couple of the exercises were completed with good, strict form at 6 reps, I will up the weight next week!
Felt strong and pumped this workout!

Training:

Warm up with pullups – few sets of 14 reps

Pulldown machine – 3 sets: 230lbs x 6 reps, 6 reps, 6 reps.

Machine Rows – 3 sets: 200lbs (stack) x 8, 8, 8 reps

Incline Lying Dumbbell Bench rows – 80lbs x 5, 5, 5 reps

Shrugs: (warm ups) 100lbs x 10 reps, 10 reps, 10 reps

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Wednesday: Shoulders/Cardio

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No noticeable change in strength. However, I think I will be able to increase the weight on shoulder presses by the end of next week. I feel stronger on the lateral raises – I increased the weight slightly. I am doing 8-10 reps on isolation work and 4-6 on compound exercises.. Once I get to 8-10 comfortably, I increase the weight – same with the 4-6 range on compound exercises.
Great workout! Felt like I had great recovery thanks to the green magnitude and myofusion protein powder- I love this protein powder! The taste, the mixability and the results.

Best value below:

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

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

Training:

Dumbbell Shoulder Press: 2-3 warm up sets, 60lbs x 5, 4, 4

Lateral Raises: warm up set, 45lbs x 8, 8, 8

Upright cleans: 3 x 90lbs x 8, 8, 8

Hanging leg raises: 3 sets of 20
Hanging leg side raises: 2 sets of 20

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Thursday: Arms

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What a great arm workout today! I had an amazing pump! I am really enjoying lifting heavier. I cut the weight on hammer curls to go stricter, but everything else was balls to the wall and it felt amazing. I will continue with this high intensity style of training for a couple more weeks before I begin a higher volume routine to stir things up.

Training:

Lying Tricep Extensions: (2 warm up sets) 100lbs x 5 and 5 reps

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

Seated Overhead two arm extensions: 90lbs x 5, 5, 5  reps

Seated Hammer Curls: 50lbs x 6 and 6 reps – very strict

Pushdowns: 150lbs (stack) x 8, 8 reps

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Saturday: Legs

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Leg training felt good today! I had energy and focus that helped me increase some exercises in weight or with reps. I feel like it will be one more week until I increase my squat – I will attempt a heavier weight next Saturday!

Training:

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

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

Leg extensions: 280lbs x 12 reps, 12 reps – good form, held at the top fora second

Hamstring curls: 150lbs x 10 reps, 10 reps

Calve Raises: 4 and a half plates x 18 reps, 16 reps, 16 reps

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Overview of the week:

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I feel really good. I was 178lbs before my first journal entry and 180.5lbs after week 1. This week I am up to 181.5lbs! I am really focused and driven right now. The self motivation I get when entering the gym is amazing. I tell  myself I need that pump, I need to lift heavy and I need to make progress. The need to make progress for myself is so much greater than needing to look like somebody else. I feel so focused!

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Diet:

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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 182lbs, 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 from week 1 (will update next week):

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Shoulders: 47.5

chest 41

Waist: 30

hips: 35

calves:16

Arms (unflexed):14.5

quads(unflexed):22.3