Today was my first high carb day in a while. It felt great getting more carbs in during my workout. I think I’m going to drop one of my servings of almonds on my low carb day and add another 40g to my intraworkout. I was able to train with significantly more intensity because of that today. This should also help me hold onto a little more muscle while not sacrificing fat loss. Something kicked in yesterday and by the time I woke up this morning I was down to 203. So, 205 Wednesday morning, 208 Thursday, and 203 this morning. Oh well, that’s the way things go sometimes. Hopefully the downward trend continues over the next 14 days and get around 198-200 by then. If that happens, there’s a good possibility that I could compete as a light heavy in the open class instead of a heavy. Plus, that extra bit of fat loss would really put me over the top in terms of overall conditioning which may put me in better contention for an overall. Always shooting for that 100%! I’m going to be doing the Novice and the Open classes so I should do very well in at least the Novice.
Changing gears, I bought a copy of John Meadows’ new E-Book yesterday. In it, he outlines the principles behind his training system, Moutain Dog Training, along with the science behind it. I’m not quite finished, but it’s been a great read. I highly recommend picking it up especially since it’s only $15 on his site right now. His training has a specific set of principles behind it that I had not heard explained yet. So, even though I have been following his workouts for quite some time now, I didn’t have an understanding of the principles behind it. Well, that’s behind me now. This morning’s Chest & Shoulder Workout was of my own creation using John’s guiding principles. From the way I feel afterward, I’d say it was equally effective to what I had been doing over the last few weeks. I think I’m going to be training like this for quite a while!
3/27/2015
Friday, 4:38 AM - 5:48 AM (01:09)
Incline Dumbbell Press
(1) 4:38 AM 45 x 12 reps warm-up
(2) 4:39 AM 55 x 12 reps warm-up
(3) 4:41 AM 65 x 10 reps First working set
(4) 4:43 AM 75 x 8 reps
(5) 4:45 AM 85 x 8 reps
Incline Bench Press
(1) 4:48 AM 185 x 6 reps
(2) 4:50 AM 185 x 5 reps
(3) 4:52 AM 185 x 5 reps
(4) 4:54 AM 185 x 5 reps
(5) 4:56 AM 185 x 5 reps add 5 lbs next time
Free Motion Cable Press
(1) 5:01 AM 80 x 12 reps
(2) 5:04 AM 80 x 10 reps 10s contraction hold at end
(3) 5:07 AM 80 x 9 reps 10s contraction hold at end
(4) 5:13 AM 80 x 8 reps 10s contraction hold at end, 40x8 10s contraction hold at end, 20x8 10s isohold
Dumbbell Stretch Flyes
(1) 5:15 AM 35 x 12 reps
(2) 5:18 AM 40 x 12 reps 10s stretch hold
(3) 5:20 AM 45 x 10 reps 10s stretch hold
(4) 5:23 AM 50 x 7 reps 20s stretch hold
Face Pulls
(1) 5:26 AM 70 x 12 reps
(2) 5:28 AM 80 x 12 reps
(3) 5:30 AM 90 x 9 reps
Rope Pressdowns
(1) 5:31 AM 40 x 12 reps Heavy Stack
(2) 5:34 AM 50 x 12 reps
(3) 5:36 AM 60 x 12 reps
(4) 5:40 AM 70 x 9 reps 10s isohold
(5) 5:44 AM 90 x 2 reps 80x4, 6 partial, 10s isohold
(6) 5:48 AM 40 x 12 reps 6 partial
10&2 Laterals
(1) 5:32 AM 30 x 10 reps
(2) 5:35 AM 30 x 10 reps
(3) 5:38 AM 30 x 10 reps
Dumbbell Upright Row
(1) 5:42 AM 45 x 12 reps
(2) 5:47 AM 50 x 10 reps 25x8, 15x8