Week 2 Update
Hi All,
Ok so after 2 weeks--Im throwing out my scale--because its discouraging and I clearly see differences in my pictures. I am using one of those body fat scales--its pissing me off. Im just going to go by my pictures and perhaps weigh myself once a week at the gym--they have a doctors scale.
My diet this week wasn't the greatest. I cheated a few times. I've been so freaking hungry though because I have been working out hard. Last week I did a hard core leg workout--barbell sqauts, and my legs were hurting for like 4 days.
I have still been following the Body For Life program. here is what it looked like last week.
Monday
Dumbell Squats
12 Reps/50lbs each arm 1 min rest
10 reps/65 lbs each arm 1 min rest
6 reps/65 lbs each arm 1 min rest
12 reps/50 lbs each arm No rest
immediately go to Leg extenstions 8 reps/45 lbs (very intense burn)
Rest 2 mins
Lying Leg Curls
12/65 1 min rest
10/80 1 min rest
8/90 1 min rest
5/110 no rest
immediatly did lunges 5 with 20 lbs--almost fell over my legs were so wobbly
Rest 2 mins
Standing Calf Raises
12/180 1 min
10/195 1 min
8/210 1 min
6/225 1 min
(Find my calfs hard to work, because I cannot seem to get a burn--I can put up almost the entire stack of weights on the machine--maybe Im doing something wrong or maybe I just have strong Calfs)
Ab Crunch (Machine)
12 reps- no weight 1 min rest
10/10--1 min
8/15--1 min
6/20--1 min
7/ no weight no rest
immediately did 3 reverse crunches (intense burn)
Done
Tuesday
20 Mins intense sprint intervals
Weds
Chest Press (Machine)
12/80--1 min rest
10/90--1 min rest
8/100--1 min rest
6/110--1 min rest
12/80--
Should have immediately gone to flys with no rest, but the damn was soooo busy I couldn't get a bench or machine
2 mins rest
Shoulder Press (Machine)
12/50-1 min
10/65-1min
8/80- 1min
6/95-1 min
12/50 no rest
immediately did 12 lat raises with 17.5lb dumbell
Rest 2 mins
Lat Pulldown (Machine)
12/95 1 min
10/125 1 min
8/140 1 min
6/170 1 min
12/170 no rest
immediately did seated row 12/100
2 min rest
Tricep Extension (Machine)
12/50 1 min
10/60 1 min
5/70 1 min
6/60 1min
12/50 no rest
immediately did Dips on that Pullup machine 12/185 resistance
2 mins rest
Camber Curls (machine)
12/40 1min
8/40 1 min
6/40 done
Had to leave gum cuz of time constraints
Thursday
20 mins cardio sprint intervals high intensity
Friday
Barbell Squats (Had a spotter this day)
12/95 1 min
10/115 1 min
8/1351 min
6/150 1 min
12/95 no rest (almost fell over because my legs were so wobbly)
immediately did leg extensions 12/45 lbs (intense burn)
Lying leg curls
12/65 1 min
10/80 1 min
8/95 1 min
6/110 1 min
12/65 no rest
immediatly did lunges 12 with 30 lbs of weight (nice increase from Monday)
2 mins rest
Standing Calf Raises
12/180 1 min
10/195 1 min
8/210 1 min
6/225 1 min
12/225 no rest
12/225
2 mins rest
Reverse Crunches
8-1 min
6-1min
4-1min
3-1min
3-no rest
Ab Crunch
3/10 (intense) Abs are still sore today
Done
Saturday
20 mins cardio sprint intervals (intense)
I have a couple questions:
Should I be sticking to the same exercises/same machines for awhile? Sometimes I will do a similar exercise on a different machine and my results will be different
Also, what should I do if I can't get a burn on a particular muscle? Like, I have a really difficult time getting my chest sore. Its good to be sore the next day right? I have a hard time REALLY burning my chest. Any tips? I do not have a spotter most of the time
And lastly, my doctor prescribed Androgel to me (Testosterone cream) he tested my testosterone levels and they were very low. I started taking it 3 days ago. I have noticed a difference in libido and energy. The other thing I noticed, was after my leg workout on Friday, My legs are not very sore, even though I burned them pretty good--will the testosterone cause you to have better recovery and not be as sore?
I have posted my pics after 2 weeks--any comments are appreciated!
Thanks everyone for reading this and i really do appreciate your help.
Matt
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