Food Log:
900 AM - Peri-Workout Shake of 1 scoop Chain Reaction w/1 Scoop Protein Powder w/10 Humapro & 5 Fish Oil Cap
(Cal = 350, Pro = 70g)
1130 AM - PWO Shake of 1 Scoop Whey w/2 Scoops Chain Reaction & 3 oz Blueberries w/10 Humapro & 1 Serving Oatmeal
(Cal = 700, Pro = 80g)
300 PM - 12 Oz. Tuna (Cal = 250, Protein = 50g)
600 PM - 10 oz Steak w/1 Teaspoon BBQ Sauce (800, pro = 55g)
1/2 TJ Veggie Pizza (400, pro = 5g)
Del Taco Mini Bean Burrito (300, pro = 5g)
730 PM - Pre-Workout (BCAA + 5 BCAA, pro = 25g)
900 PM - Post-Workout (BCAA + 5 BCAA, pro = 25g)
Total Calories = 2,800, Protein = 315g
10am Training Session (Shoulders/Triceps):
Shoulders
Dumbell Press: 40*15, 45*15, 50*15
Upright Rows: 70*8, 80*8, 90**
Triceps
Bar Dips: 3 sets of 5 (Bodyweight Only)
Triceps Push Down (Using 3X & Triangle Bar): 3 Sets of 10 w/60 lbs
8pm Training Session (Back/Biceps):
Back
Close Grip Pull-Down: 120*10, 140*6, 160*6, 180*5, 120*8
Single Arm Hand Hammer Strength Row: 90*10, 90*8, 100*8 (Failed on 6 reps with left hand)
Biceps
Alternating Sitting Dumbbell Curl: 25*10, 30*10, 35*10, 30*8
Sunday, July 31, 2011
Saturday, July 30, 2011
Assess The Dip Dawg
Morning Weigh In = 214.0 lbs
This past weekend, I took the liberty of taking some measurements and photos.
Photo Links:
http://www.5050film.com/sudip/072911/Before_After_Biceps_072911.jpg
http://www.5050film.com/sudip/072911/Before_After_Front_072911.jpg
http://www.5050film.com/sudip/072911/Before_After_Side_072911.jpg
http://www.5050film.com/sudip/072911/Before_After_Triceps_072911.jpg
Measurements:
Neck = 16"
Chest = 44"
Shoulders = 52"
Waist = 37.75"
Right Arm = 16"
Right Upper Leg = 24.5"
Right Calf = 16"
As compared to my measurements in late May (60 days ago approximately), I have only decreased a 1/4" at the waist. This is not surprising, as the waist measurement is often the last to decrease significantly with changes of body composition. My ultimate waist goal (as measured at the navel) is 33" or less, which would make wearing 32" Jeans a cinch (pun intended). My other measurement deltas were more signficant.
Neck: .5" decrease
Chest: 1.5" decrease (I tend to hold a lot of fat there currently, so this is a favorable change)
Shoulders: 3" increase (My shoulders tend to respond very well to weight training)
Arm:16" (Decrease in .125")
Upper Leg: 24.5" (Decrease in .5")
Calf: 16" (New Measurement)
Although I lost some size in my arms and upper leg, I'm not too concerned as I haven't trained legs (am starting to incorporate regular leg training from this week), and my arms are stronger than they were. As far as the scale measurement, I'm down a few pounds, but believe that I may have lost more fat than a scale would indicate as I feel that I may have put on a few lbs of muscle, evidenced by my steadily increasing strength. Time to take it up a notch- IT'S GO TIME!
This past weekend, I took the liberty of taking some measurements and photos.
Photo Links:
http://www.5050film.com/sudip/072911/Before_After_Biceps_072911.jpg
http://www.5050film.com/sudip/072911/Before_After_Front_072911.jpg
http://www.5050film.com/sudip/072911/Before_After_Side_072911.jpg
http://www.5050film.com/sudip/072911/Before_After_Triceps_072911.jpg
Measurements:
Neck = 16"
Chest = 44"
Shoulders = 52"
Waist = 37.75"
Right Arm = 16"
Right Upper Leg = 24.5"
Right Calf = 16"
As compared to my measurements in late May (60 days ago approximately), I have only decreased a 1/4" at the waist. This is not surprising, as the waist measurement is often the last to decrease significantly with changes of body composition. My ultimate waist goal (as measured at the navel) is 33" or less, which would make wearing 32" Jeans a cinch (pun intended). My other measurement deltas were more signficant.
Neck: .5" decrease
Chest: 1.5" decrease (I tend to hold a lot of fat there currently, so this is a favorable change)
Shoulders: 3" increase (My shoulders tend to respond very well to weight training)
Arm:16" (Decrease in .125")
Upper Leg: 24.5" (Decrease in .5")
Calf: 16" (New Measurement)
Although I lost some size in my arms and upper leg, I'm not too concerned as I haven't trained legs (am starting to incorporate regular leg training from this week), and my arms are stronger than they were. As far as the scale measurement, I'm down a few pounds, but believe that I may have lost more fat than a scale would indicate as I feel that I may have put on a few lbs of muscle, evidenced by my steadily increasing strength. Time to take it up a notch- IT'S GO TIME!
A New Day
Food Log
630 AM - Pre-workout: BCAA's (10g) + 10 Humapro (Pro = 55g)
930 AM - PWO: BCAA's (10g) + 2 Scoops Chain Reaction + 10 Humapro (Cal = 350, Pro = 55g)
1200 PM - 1 Container Nonfat Cottage Cheese w/3 Fish Oil Caps + 3 oz Blueberries (400) & Eating Right Cashew Chicken (300)
Cal = 700, Protein = 75g
400 PM - 4 Soft Boiled Eggs (350, Protein - 30g)
700 PM - Chicken Salad w/Avocado (Cal = 650, Pro = 45g)
800 PM - 5 Humapro (Pro = 25g)
Total Calories = 2,150, Protein = 285 grams
Training @ 700AM -
Incline Dumbell Press: 60/65/70*8, 75*5
Flat Bench Press: 175*5, *4, *3, *3
630 AM - Pre-workout: BCAA's (10g) + 10 Humapro (Pro = 55g)
930 AM - PWO: BCAA's (10g) + 2 Scoops Chain Reaction + 10 Humapro (Cal = 350, Pro = 55g)
1200 PM - 1 Container Nonfat Cottage Cheese w/3 Fish Oil Caps + 3 oz Blueberries (400) & Eating Right Cashew Chicken (300)
Cal = 700, Protein = 75g
400 PM - 4 Soft Boiled Eggs (350, Protein - 30g)
700 PM - Chicken Salad w/Avocado (Cal = 650, Pro = 45g)
800 PM - 5 Humapro (Pro = 25g)
Total Calories = 2,150, Protein = 285 grams
Training @ 700AM -
Incline Dumbell Press: 60/65/70*8, 75*5
Flat Bench Press: 175*5, *4, *3, *3
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