November 3, 2009 in Transformation Journal 2009, Week 5 by James Dawson Martin
Week 5
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Monday – Chest & Abs:
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A solid chest workout. My incline press stayed the same this week but my flat press went up 5lbs. I also went up on fly’s from two weeks ago. I feel stronger. This was my last high intensity, low volume week – for the next few weeks I will be increasing the volume.
Training:
Incline Dumbbell Bench Press: (2-3 warm up sets) 95lbs x 5, 5, 5
Flat Dumbbell Bench Press: 90lbs x 5, 4, 4 reps
Flys: (warm up sets) 50lbs x 8, 8, 8
Hanging Leg Raises: 20, 20, 20
Side Leg Raises: 20, 20
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Tuesday: Back & abs
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Back is one of the more noticeable improvements so far. My upper back and lower back – already noticeably bigger. Getting stronger and getting amazing pumps with my routine so far. I cannot wait to see what high volume does next week – super pump!
Training:
Warm up with pullups – few sets of 14 reps
Pulldown machine – 3 sets: 250lbs x 6 reps, 6 reps, 5 reps.
Machine Rows – 3 sets: 200lbs (stack) x 14, 14, 14 reps
Incline Lying Dumbbell Bench rows – 85lbs x 7, 7 reps
Shrugs: (warm ups) 100lbs x 12 reps, 14 reps, 14 reps
Lying neck extensions: 45lbs x 10, 10, 10
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Wednesday: Shoulders/Cardio
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Nothing fantastic to report for this shoulder week. However, I knew that could be the case. I just improved my shoulder press this past week and I knew it would take a week or so to be able to lift beyond that weight. Lateral raises felt strong and I had a great pump.
I have been trying many new combinations with my Gaspari Myofusion protein powder – I cannot believe how good this stuff is. I am already through one and a half containers. I make it into a mass builder shake by adding bannan’s, peanut butter, etc. Anyone who has tasted it knows what I am talking about when I say it tastes just like a shake from a smoothie or restaurant..
Best value below:
Training:
Dumbbell Shoulder Press: 2-3 warm up sets, 70lbs x 4, 4, 4
Lateral Raises: warm up set, 50lbs x 8, 8, 7
Seated incline barbell front raises: 50lbs x 8, 8
Ab training
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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Extra reps here and there – not a great week for strength but progress! I am at the top ezbar weight for curls at one of my gyms, so I have to increase the reps rather than being able to increase weight. I had a super pump and really feel the green magnitude helping with this.
Training:
Barbell Curls: (3 warm up sets) 110 x 14, 12, 12
Lying tricep extensions: (2-3 warm up sets) 90lbs x 7, 7
Seated Hammer Curls: 55lbs x 6, 6 and 6 reps – very strict
Overhead two arm extension: 95 x 5, 5, 4 reps
Pushdowns: 150lbs (stack) x 14, 14
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Saturday: Legs
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Best lifts of the week. I really felt focused and it paid off. I put up a huge increase on my squat this week for the same amount of reps – same as my stiff leg deadlift. I did some extra work for my hamstrings – a few extra sets, as it is a lagging factor on my overall appearance of my lower body. Feel good!
Training:
Squats: (3 warm up sets) 385lbs x 5, 5, 5 reps
Stiff leg deadlifts (2 warm up sets): 255lbs x 6 reps,6 reps, 6 reps
Walking lunges: 35lbs x 3 walks
Leg extensions: 290lbs x 12 reps, 12 reps – good form, held at the top second
Hamstring curls: 150lbs x 10 reps, 10 reps
Calve Raises: 5 plates x 14 reps, 12 reps, 12 reps
Lying neck extensions: 45lb plate x 12, 12, 10
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Overview of the week:
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I felt really good about this week. I have implemented neck work and extra hamstring work these past two weeks, as I am really focusing on these areas. I made improvements extra – particularly during leg day! Great strength increases!
Next week I will start high volume – less weight and more reps, sets, drop sets. I will be doing this for a few weeks (training smart – not overtraining) and will then go back to high intensity, lower volume.
I am ready for the super intense pumps and iron blood flow! I feel the green magnitude will be of extreme benefit the next few weeks of my program!
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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.
My last meal is usually a myofusion protein shake blended with peanut butter and milk
At around 182lbs, I am aiming for the following:
Calories: 3600-800 a day
600 calories or so a meal
From Protein: 300 or so grams a day
from eggs, egg whites, sliced meats, chicken breast, lean beef, canned tuna and chicken, protein powder.
From Carbohydrates: 340-60g a day
from wholegrain – wholewheat bread, oatmeal, bran cereal, brown rice, yams, potatoes, green vegetables, 1-2 pieces fresh fruit.
From Fats: 70-75g a day
from omega 3-6-9 caps, fish oil, ex.olive oil, natural peanut butter/almond butter.
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Progress:
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Beyond busy this week -but later this week I will have measurement progress up!
Weight last week: 182.3lbs
Weight this week: 183.5lbs
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- ~ Coming next week
"Sorry everyone! I came down with sickness/flu & fever this past week. I have not been able to workout for a full week now, so my workout journal has been put on hold until next week.
I will be in Mexico until March 6th and then I will be ramping this workout journal up better than ever!
Week one will consist of supplement breakdowns, my goals and routines for the next" - Read all Journal Weeks »
