Dec 18, 2009 - 18:51
Reshaping Terralthra, phase 2, day 1
My Mood is: Happy
Now Playing: Nothing
Now Playing: Nothing
New phase, new day numbering. Took me a while to get the gym membership sorted, but that's all squared away now.
12:30
Pizza - 600 kcal, 25g protein
Protein shake - 1 scoop powder (120 kcals, 24g protein) + 1 cup 1% milk (102 kcals, 8g protein) = 222 kcals, 32g protein
20:30
4 pieces unagi nigiri - 80 kcals, 13g protein each * 4 = 320 kcals, 52g protein
1 order dragon roll - 520 kcals, 17g protein
23:00
Protein shakes - 222 kcals, 32g protein
02:30
Protein bar - 310 kcals, 32g protein
2194 kcals, 190g protein. Not bad! Right near the kcal goal, and well above the protein goal.
First day at the gym. Now that I'm on an anabolic diet, and working with Real Weights, the strategy changes a bit. Lower reps, more weight, and definitely repping to failure. 4 sets, aiming for 4-8 reps in each. Since I'm just starting with barbells, the first set on most of these is going to be way lighter than the weight I'll settle at.
Normal stretches, 5 * 25 crunches.
Chest and Back day. Chest:
Bench press. 12 * 45 lbs. Just the bar, too light. 8 * 95, 6 * 95, 5 * 95. Some 25 lb weights on either end make this just about right.
Incline bench press. 12 * 45 lbs. Just the bar, again. Too light, still. 8 * 65 lbs, 6 * 65 lbs, 5 * 65 lbs. Adding 10s makes this good. The angle feels weird, but I'm sure I'll get used to it.
Dips: Just body weight for now. 7, 6, 4, 3 reps. The failure here was as much my arms as my pectorals. Fairly sure this will pick up to be weighted soon.
Back:
Chin-ups: 6, 4, 3, 2. Ouch. Feel like a sissy. Chesh assures me I'll pick up quick.
Bent-over barbell rows: 8 * 45 lbs, 8 * 50 lbs, 8 *60 lbs, 8 * 70 lbs. This one made me feel a bit better about myself, as each successive set still felt relatively easy. Compared to dips/chin-ups, anyway. Going to start with 70 next time.
Deadlifts: 10 * 65 lbs. Too easy, plus Chesh sez that 45 lb weights are better for defining the range of motion. 10 * 95 lbs, 6 * 95 lbs, 4 * 95 lbs. Going to stick with 95 until I get the form perfect, as I like my vertebral discs intact.
12:30
Pizza - 600 kcal, 25g protein
Protein shake - 1 scoop powder (120 kcals, 24g protein) + 1 cup 1% milk (102 kcals, 8g protein) = 222 kcals, 32g protein
20:30
4 pieces unagi nigiri - 80 kcals, 13g protein each * 4 = 320 kcals, 52g protein
1 order dragon roll - 520 kcals, 17g protein
23:00
Protein shakes - 222 kcals, 32g protein
02:30
Protein bar - 310 kcals, 32g protein
2194 kcals, 190g protein. Not bad! Right near the kcal goal, and well above the protein goal.
First day at the gym. Now that I'm on an anabolic diet, and working with Real Weights, the strategy changes a bit. Lower reps, more weight, and definitely repping to failure. 4 sets, aiming for 4-8 reps in each. Since I'm just starting with barbells, the first set on most of these is going to be way lighter than the weight I'll settle at.
Normal stretches, 5 * 25 crunches.
Chest and Back day. Chest:
Bench press. 12 * 45 lbs. Just the bar, too light. 8 * 95, 6 * 95, 5 * 95. Some 25 lb weights on either end make this just about right.
Incline bench press. 12 * 45 lbs. Just the bar, again. Too light, still. 8 * 65 lbs, 6 * 65 lbs, 5 * 65 lbs. Adding 10s makes this good. The angle feels weird, but I'm sure I'll get used to it.
Dips: Just body weight for now. 7, 6, 4, 3 reps. The failure here was as much my arms as my pectorals. Fairly sure this will pick up to be weighted soon.
Back:
Chin-ups: 6, 4, 3, 2. Ouch. Feel like a sissy. Chesh assures me I'll pick up quick.
Bent-over barbell rows: 8 * 45 lbs, 8 * 50 lbs, 8 *60 lbs, 8 * 70 lbs. This one made me feel a bit better about myself, as each successive set still felt relatively easy. Compared to dips/chin-ups, anyway. Going to start with 70 next time.
Deadlifts: 10 * 65 lbs. Too easy, plus Chesh sez that 45 lb weights are better for defining the range of motion. 10 * 95 lbs, 6 * 95 lbs, 4 * 95 lbs. Going to stick with 95 until I get the form perfect, as I like my vertebral discs intact.