FIFTY IS NIFTY...Julia's 2012 Journal For More Muscle
This is my new journal and the goal is MORE MUSCLE! :D I finished my previous journal by turning 50 years old March 31st! I feel better and stronger than ever. My goal for this journal is to track my growth in strength & muscle mass. I started eating at a surplus my birthday weekend (actually a little too much surplus, but it's a birthday). I sent most of March figuring out my maintenance calories which appears to be 1850. So this week I am eating at right about 2000.
My goal each week for training is either to add more reps from previous week or increase the weight if I can get more than 10-12 reps. For most exercises my aim is 8-10 reps. I am doing a 5 day split:
Monday: Back
Tuesday: Chest
Wed: Legs & abs
Thurs: Shoulders
Friday: Bicep & Tricep
For right now I am doing 10 minutes on the Step Mill after each workout. That is because April 15th I am participating in the Climb For Air which is a fund raiser for the American Lung Assoc. It's a 36 story stair climb up the Silver Legacy Tower. So I'm keeping it short, but intense to keep my cardio shape up. There will be plenty of firefighters participating as well, so if I run into trouble, help is nearby! (jk, I don't anticipate trouble).
Monday:
WG Lat pull down:
70# x 16
80# x 9,9,7
70# x 5
DB Rows:
55# x 9,9,9,8
WG Cable Rows: neutral grip
70# x 10,10,10,10
Face Pulls (long bar):
60# x 12
70# x 10,10
Tuesday: Chest
Flat DB Press:
45# x 8,5 (first time with the 45's :D )
40# x 9,9
Incline DB Press:
30# x 12,12
35# x 9,9
Seated Precor cable press:
25# ea side x 12,11,11,11
Seated Precor cable fly:
20# ea side x 10,10,10
both days I did 10 minutes on Step Mill
Macros for today:
Calories: 1986
Fat: 83
Carbs: 122
Fiber: 26
Protein: 169
Yesterday was about 2025 calories.
The supplements I use are: Creatine (3gr per day, just started), ON Gold Standard Natural Whey, fish oil, D3, Ubiquinol, and All-One vit & min supplement.
I am going to the Olympia in Sept and I want to gain as much muscle as possible through July. Then starting in August, I will cut back to maintenance and then a deficit to lean up a bit. I'll figure that out as I go.