November 30, 2009 in Transformation Journal 2009, Week 8.2 by James Dawson Martin
Week 8.2
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Monday – Chest & Abs:
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Great workout today! Felt really motivated and energetic! Really feeling the contraction on each rep for chest. It really is important to focus more on your breathing and the squeeze – from the bottom of the movement to the top of the movement – you should always feel that squeeze. Don’t let the weight take over.
Training:
Incline Dumbbell Bench Press (warm up sets): 90 x 6, 95 x 5, 5
Flat Dumbbell Bench Press: 85 x 6, 90 x 5, 5
Cross Overs: (warm up sets) 90lbs x 12, 12, 12
Weighted Machine Crunches: 20, 20, 20
Side Leg Raises: 20, 20
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Tuesday: Back & abs
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Really got a super pump today. The no-xplode made me focused and the switch back to high intensity, lower volume really had me lifting some heavy weight wih great enthusiasm! Great back workout.
I love warming up with the pullups, getting a good strength and blood flow – really provides a nice pump and start to the back workout.
Switching the shrugs to barbell shrugs for the next 4 weeks. Heavier!
Training:
Pullups – 3 sets – 12-15 reps – Warm ups
Pulldowns – (Stack) 260lbs x 7, 7, 6
Machine Rows – (stack) 200 x 14, 14
Incline Lying Dumbbell Bench rows – 3 sets x 90lbs x 7, 7, 7
Rear delt raises – 25lbs x 12, 12, 30lbs x 10
Shrugs: (warm ups) 260lbs x 12, 12, 12
Lying neck extensions: 45lbs x 10, 10, 10
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Wednesday: Shoulders/Cardio
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I went back to 65lbs on shoulder presses because I really wanted to keep my form strict and really feel the lower portion of the move. I like to rotate the weight during the middle portion of the lift, from palms facing to being away at the top of the movement. Great workout!
Had a great postworkout shake with Banana’s, berries, and myofusion protein powder – still cannot get sick of the flavour! It tastes too good!
Best value below:
Training:
Dumbbell Shoulder Press: (warm ups) 65lbs x 8, 8, 8
Lateral Raises: (warm ups) 40 x 10, 10, 10
Upright rows: 100lbs x 8, 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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Really enjoying my arm training. Getting fantastic pumps as ever. Really enjoying alternating each week from bicep exercise first to tricep exercise first. Really get great pumps by having the workout flow like this.
Training:
Barbell Curls: (warm ups) 110lbs x 8, 8, 8
Lying tricep extensions: 90lbs x 8, 8, 8
Seated curls: 60lbs x 7, 7
Overhead two arm extension: 95lbs x 6, 6,
Concentration curl: 40lbs x 8, 8
Pushdowns: 2 sets x (stack) 15, 15 reps
Hanging leg raises
Machine weighted crunches
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Saturday: Legs
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Great leg training today – fantastic pump. I focused more on my hamstrings again (weak point) and the walking lunges are very intense after awhile! Squats are as strong as ever! Responding well to the green magnitude!
Training:
Squats: (warm ups) 3 plates a side and 35 x 5 reps, 3 plates a side and 25 x 7, 7
Sled Press: 2 x 8, 8
Walking Lunges: 45lbs x 3
Superset: Leg extensions – stack x 10-12, 10- 12, 10-12 reps, leg curls – 150lbs x 10, 10, 1o
Calve raises
Walking lunges: 4 sets
Leg extensions: 4 sets x 12-15reps
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Overview of the week:
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Getting back to training heavy has been great. I feel stronger and I look fuller. The week off was just what I needed and now I am focused to hit it harder. I am up in weight yet again and feeling great! The Green Magnitude has lasted WEEKS and I am about to start some more. Great results! I will be trying to the Chocolate myofusion next week – Hoping it is as amazing as strawberries and cream!
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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
From Protein:
from eggs, egg whites, sliced meats, chicken breast, lean beef, canned tuna and chicken, myofusion protein powder.
Carbohydrates:
wholewheat bread (2 slicesa day), oatmeal, bran cereal, brown rice, yams, potatoes, green vegetables, 1-2 pieces fresh fruit.
From Fats:
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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Weight last week: 186lbs
Weight this week: 188lbs
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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 »
