I'm cleaning house and the old journal was just too long and hard to read. The new one starts now.
GOALS: I want to continue to get leaner and add some muscle size as well. My legs calves and shoulders are all priorities.
TRAINING: I'm going to lift a bit heavier on everything and lower my reps to something like a 10, 8, 6, 6, scheme. I'll also rest longer between sets (2-3 minutes).
Legs - I think squats are going to be key. I just started them again last week and I felt a definite difference. My hamstrings need more work than quads. I don't know if I even HAVE hamstrings (sure can't see them).
Calves - I neglected them for ages. I'm now training them apart from legs so I have more energy. Hopefully the extra "special" attention will help. I've also learned that when calves hurt - keep going.
Shoulders - less sure how to improve here. My shoulders are really narrow. I've improved them a lot but they are still a weak spot. My strength has increased. It used to be an effort for me to use 10 lb dumbells for shoulder presses. I'm up to the 30s but my shoulders are still way too narrow. I've been doing side laterals for width. I'll keep that up and have added wide grip upright rows. Hopefully those will help.
EATING - today is the first day of new eating plan.
MEALS 1, 2, 3: 35 gram protein, 25 gram carb, 15 gram fat
MEALS 4 & 5: 30 grams protein, 5 grams carbs, 10 gram fat
at Bedtime: 30 grams protein, 5 grams carbs, 20 grams fat
Calories are much higher. We'll see how it goes. I'm hoping to get harder and increase muscle size.
GOALS: I want to continue to get leaner and add some muscle size as well. My legs calves and shoulders are all priorities.
TRAINING: I'm going to lift a bit heavier on everything and lower my reps to something like a 10, 8, 6, 6, scheme. I'll also rest longer between sets (2-3 minutes).
Legs - I think squats are going to be key. I just started them again last week and I felt a definite difference. My hamstrings need more work than quads. I don't know if I even HAVE hamstrings (sure can't see them).
Calves - I neglected them for ages. I'm now training them apart from legs so I have more energy. Hopefully the extra "special" attention will help. I've also learned that when calves hurt - keep going.
Shoulders - less sure how to improve here. My shoulders are really narrow. I've improved them a lot but they are still a weak spot. My strength has increased. It used to be an effort for me to use 10 lb dumbells for shoulder presses. I'm up to the 30s but my shoulders are still way too narrow. I've been doing side laterals for width. I'll keep that up and have added wide grip upright rows. Hopefully those will help.
EATING - today is the first day of new eating plan.
MEALS 1, 2, 3: 35 gram protein, 25 gram carb, 15 gram fat
MEALS 4 & 5: 30 grams protein, 5 grams carbs, 10 gram fat
at Bedtime: 30 grams protein, 5 grams carbs, 20 grams fat
Calories are much higher. We'll see how it goes. I'm hoping to get harder and increase muscle size.