I am back at it again and with help from some people on this board.
My goal (once again) it to lose body fat (isnt it everyone's). I have not weighed myself in over a week or taken any measurements for a while. I will get this info once my fuken calipers come in. I think the caliper fairy took them. My weight is around 210lbs @ 5'9.5" and I would GUESS 25% bf. Will take measurements every week and take some pics as well.
My diet will look like this:
Day 1-2: 250g P, 140g C, 55g F = 2055cals
Day 3-4: 250g P, 185g C, 55g F = 2235cals
Day 5-6: 250g P, 220g C, 55g F = 2375cals
Will eat the majority of my carbs in the first three meals - most of my fats in the later meals - protein is spread out - lots of veggies with the later meals.
Over the weekend I will figure out foods and amounts to meet this and then post it once I have started. My diet right now sucks, but this will change next week.
I will post my last couple of workouts....just so I can fill out my journal a bit!! Just a note, I workout out at home and DO NOT use an olympic set. Excpet for the plates the entire "gym" is home made
Cuban rotations (EZ bar) - 15lbs x 15 (3)
Seated External Rotations (plate) - 10lbs x 15 (3)
Flat BB Bench - 115 x 10, 145 x 10 (2)(slow reps), 165 x 2, 195 x 7 *best i have felt since that AC joint thing.
Laying Rear Delt Raise (plate) - 10 x 15, 10 x 13 *shoulders were bruning big time.
Cable tris pushdowns - 50 x 10, 70 x 10, 85 x 14
Side (lateral) DB raises - 15 x 10 (2)
Pullups - bw x 4 (+3), bw x 3 (+6) *the + means that they are assisted, I usually do more but my brother wasnt there to assist me and it was akward trying to help myself.
Seated Cable Rows - 135 x 10, 145 x 15 *felt good, need to add support to my home made "rack" before I add too much weight to this.
Tbar - 115 x 10, 125 x 10, 140 x 14 *kinda felt that mystery back pain (pulled thoracic muscle) so i may skip these next week.
Shrugs BB - 195 x 10 (2)
EZ bar curls - 65 x 10, 75 x 10 *my biceps are alwyas shot after all this back work, but ohhhh what a pump.
They have been neglected this past week...just didnt have the motivation. Last time I did laegs was on 12/27/01. I did some Squats, Calves, and SLDL's and that is all.
So this is how its gonna be util i reach my goal. Will post this weeks lifts later today.....gotta get some work done. Later