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It's My Time - Here Comes Trouble!
Seems like everyone has a log these days, so I thought I'd jump on the bandwagon too!
25.08.07 - 7AM - Legs
Leg Press 3x10 429lb
Front Squats 3x10 77lb
Leg Extensions 3x12 60lb
SLDL 3x10 143lb
Seated Leg Curls 2x12 66lb
Calf Press (On Leg Machine) 3x10 264lb
Stand Calf Raises (In Smith Machine) 3x 20 - 220lb, 30 - 165lb, 40 - 110lb (Feel the burn, baby!)
Finished it off with some light stretching.
At the minute I'm training on a 4 day split as follows,
Day 1 - Legs/Calves
Day 2 - Back
Day 3 - Chest/Abs
Day 4 - Rest (Cardio)
Day 5 - Rest (Cardio)
Day 6 - Arms/Shoulders/Traps
Day 7 - Rest (Cardio)
I've been following this for a few weeks now and I seem to be responding well. I'm keeping all my rep ranges moderately high, I perform 3 working sets for larger body parts and compound exercises with generally 2 sets for smaller body parts or isolation exercises.
I'm back down to about 167lb. I'm aiming for 175lb over the next few months and plan on leaning out a little for Xmas. So come December, I hope to be around 170-173lb.
My main focus at the minute is to add over all mass, bring up my upper body to match my legs. My hamstrings need to be improved to match my glutes as they just overpower most of my legs and my claves need bringing up to. But as I say, basically overall size.
I'm taking in around 3000 calories/day, even on none training days. I measure everything I eat, so I know exactly what I'm taking in.
I take in around 300g carbs per day, with about 2/3 of that consumed pre and post training, first thing in the morning. The bulk of my calories come from fat - Almonds. I've just switched over to fish for my protein source instead of chicken. I was pushed for time cooking 4-6 chicken breasts each morning before work, along with everything else so I made the switch to Tuna & Salmon for the majority of my intake. I eat about a cup of greens with each meal, usually green beans as I LOVE them!
Basically, I'm sticking to the basics at the minute. Nothing crazy, I'm really listening to how my body responds at the minute too so I can find exactly what is right for me.
My diet is in check, my training is in check and if I keep everything consistent I should be right on schedule come Xmas time.
(By the way, just wanted to thank Derek, Marc, Chuck and everyone involved in Team Scivation. I have learned so much, specifically diet wise from all your writings and probably wouldn't be in this position right now if it wasn't for that. I have learned more in this section, than anything other section on this site or any other website that I've read)
Until tomorrow, cya'll!
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