4/26/2012 192lbs
Wingdinger hadn't been working as it should so decided to drop the anti-E. Face is nice and round and surely carrying a layer of water everywhere but woody-wood-peckers is back in business.
No Diet F-ups! yey, I'm so proud
Have a calander right beside me at my comp and I'm marking off the days till I get to enjoy some food again, have 17 more days to go (Mothers day is my next day)
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I've also started running for some cardio for personal/future career reasons.
Yesterday was my first 1.5mile self run test, I managed 14min 27seconds. My personal goal is 1.5mile in 10min 30second
(OR LESS) by the beginning of the year.
Training is:
Mon - Calves/Chest/Delt/Light tri
Tue - Back/Trap/Light Bi
Wed - run 1.5mile on treadmill
Thu - Calves/Legs/Abb
Fri - Tri/Bi
Sat - morning fasted cardio 30 mins low intensity
Sun - run 1.5mile on track untimed
I'm using 3-5 exercises per muscle group and 3-5 sets each exercise. For large muscles I pre-exhaust first then move into the a heavy hitter exercise.
I'm no longer going to failure, sticking to no less than 7 reps and no more than 15. Reps are very controlled and deliberate, my new motto is to FEEL the targeted muscle for each and every rep of every set. If I'm not feeling it 100% I adjust weight, speed, or rom to accommodate. I have completely left my ego at the door and am moving a fraction of the weights I use to.
On training days I do a quick 5 minute warmup on the stair stepper and a 5 minute higher intensity finisher on the stair stepper. I stay on my toes the whole time and I swear my calves are coming up already from it. The pump I get in the calves from it is insane! I have to take a solid 3-5minute break before doing legs or I am unable to get a full contraction on leg curls.
This cardio layout was just finally implemented this week so it should make for some nice visual changes in my appearance. At the very least, I will be in the proper athletic condition I need to be to take my future PT tests (well technically I beat the time already which is set at 17min 30 sec for 1.5 mile run, but I'm going all out
)