Well, today is the start of a very intense, very disciplined 12 weeks for me ... I am planning on competing in a bodybuilding show NEXT year, so I am getting started now.
To place well, I figure I need to muscle up a bit up until 4 months before the show, and then I will concentrate on bringing it all together for superlow bodyfat %.
My goal for the next 12 weeks is to add about 5 - 10 pounds of lean body mass, and try to drop my bf% down a point or two.
My diet is gonna be strict, boring and full of supplements. LOL. But ya gotta do what ya gotta do, right? For those interested, my diet is in my
Daily Journal .
Here's me exercise for the day:
Got to wake up a bit late since I am off work today. Morning cardio was at 9:00 am instead of the usual 6:00 am. Felt nice.
Cardio : 30 minutes on the Lifefitness Cross-trainer elliptical. Burned 410 cals at Level 4, manual. Used LSD type training (long slow duration), moderate intensity.
Weight training : Today is the first day of a new program for me, so the weights are a little low. They'll go up, just watch. LOL. Today was Chest/Triceps/Gastocs
Incline Chest Press Machine: 12 x 130 lb, 8 x 160, 6 x 190, 6 x 220
Flat DB Chest Press: 3 sets of 6 x 70 lb dumbbells.
Flat DB Flyes: 3 sets of 8 x 40 lb.
Flat DB Pullovers: 3 sets of 8 x 40 lb.
Triceps Pressdowns SUPERSET with bar dips: 3 sets of 6 x 80 lb & dips are at bodyweight.
Heavy Standing Calf Raises: 4 sets of 8 x 180 lbs.
Light Standing Calf Raises: was supposed to do 4 sets of 15 reps x 90 lb, but only could do 3 sets of 15 reps. The motion of the calf raise was causing a strecthy feeling on my plantar fascia (bottom of foot), which got uncomfortable so I stopped.
During the flyes, my left elbow felt tight. It seems I can never get away from that damn tendinits. I am gonna switch from DB flyes to Pec Deck flyes probably to avoid the stress on my elbow.