Log- 2007 challenge to me

[whiteknight39]

I figured I'd start a new log for this year.....

A quick brief history for those that don't know me....

I started my workout journey in Oct 2005 again after several years off... I quit smoking..lost some weight and decided to compete in June 2006... Did 2 comps ...came in first and second ..qualified to do the Cdn nationals ...so I've decided that I should give it a go as I'm not sure I'd want to start over again...blah blah blah....

Here are some pics form those two comps ( AB southerns and AB provincials )

http://www.whiteknight.ca/2006 Bodybuilding whiteknight.ca.htm

I took a couple of months off and then tried a bulk....I hated it....but I had to try it... I will take a different approach next time.... I did hit new PB's with weights though which is good.

I have taken the last 10 days or so off from the gym and diet/supplements.... did an 8 day cleanse and have lost some of the weight I gained ( 6 lbs ) .....it was time to regroup

Starting a new program...it's different than what I've done in the past ..I want to try it for 8-10 weeks and see what type of changes come about

The program is influenced by Scott Abels Met Hybrid DVDs I just picked up

I want to keep my caloric intake to 1800-2000 cals per day for now....with a macro breakdown of 45/35/20 p/c/f for now

This mornings workout...now it might look weenie but I was dying out at certain stages.....Minimal rest if any between sets...the heart rate was kept up ...I was sweating and had oxygen debt by throughout the workout.....

Assisted Pullups
3 sets of 15 reps- 50 lbs 50 lbs, 70 lbs

Superset
Seated row with a lying body pull up? ( basically - feet on floor, pull yourself up to the squat bar - I kept my knees bent )

3 sets of each- 12 reps-
row- 70 lbs,
pullup- bodyweight- grip fingers facing out

Superset-
deadlifts with lying down pull up again but reverse the grip
3 sets x 12 reps each

deadlifts- 50 lbs barbell
lying pullup - bodyweight ( I was dying out on these)

dumbell rows-
3 sets x 12 reps- 27.5 lbs, 27.5 lbs, 20 lbs

I felt it....the muscles were fatigued

 

[Sassy69]

If you can go into your big show w/ a little more mass and the same degree of shredding, dayum...

Very excited to watch your progress WK!

 

[whiteknight39]

Thanks Sassy

Looking forward to go for it

 

[ck2006]

and.... in...

 

[jenscats5]

Good luck!!

 

[*Bunny*]

Starting off right with a cleanse & everything! I was looking at Scott Abels comp prep pricing ... WOW lol. Best wishes for you!

 

[whiteknight39]

I haven't signed up with Scott..I've just picked his his DVDs as of now

This AM's workout.....was an ab circuit.... did the circuit below twice...no rest between exercises( took about 30 minutes to do in total) really pumped up the heart

-standing leg raises - 25
- exercise ball switch from feet to arms- 45 seconds
-exercise ball in hand squeezing smaller ball with knees, twisting in seperate directions- 45 seconds
- front roller- 45 seconds
-side windshield wipers ( on side on bosu ball with exercise ball between legs ,lifting legs like a windshield wiper) 45 seconds per side
-sitting twist with medicine ball from side to side
-superman for 2 minutes
-lying bicycle on floor- 45 seconds
-medicine ball crunches ( legs in air reaching up with 10 lbs medicine ball )
-choppers- 45 seconds ( lifting medicine ball from floor to overhead )
- back extensions with 25 lbs weight- 25 reps

On todays menu

Beef Jerky
Fat Free yogurt w/ 2 teaspoons hemp seed
5 egg whites w/ salsa and fat free cheese
udos oil- 1 tablesppon
5 oz chicken breast/170 gr brocoli w/ 1 tablespoon mct oil
2 small tilapia fillets w/ 85 gr okra
1-1/2 scoops biotest surge after workout
1-1/2 sccops muscle milk in water
1 all-bran bar
1 small banana


Total calories 1775.5, 183.7 gr of protein, 67.9 gr of fat, 121 grams of carbs
% breakdown p/f/c/- 49.3/18.2/32.5


I might do a chest workout with hubby tonight

Also debating if I should take kung fu.... I use to take it twice a week.... not sure if I have time though.. it's a hell of a workout and really helps with flexibility

Later

 

[LuluDeren]

Wow, awesome pics, Whiteknight! Congrats on your first and second placings.

 

[whiteknight39]

Thanks

Did chest last night..not heavy weights,,,but ebough so that I hit close to failure or failure at the third set on the 12-15 rep

3 sets incline dumbbell press
3 sets flat dumbbell flies
Alternating incline hammer press
Alternating flat hammer press

This AM

shoulders and bis
-One arm barbell thrust- 3 sets x 15 reps
-Superset alternating front raises with horizontal shrugs- 3 sets of each x 15 reps
-Superset side lateral raises with vertical shrungs- 3 sets of each x 12 reps
- Concentration curls- 3 sets each arm x 12 reps
-machine preacher curl- 3 sets x 12 reps
-standing barbel curl- 3 sets x 12 reps

I am sore from tuesdays back work out.....

todays menu
total calories- 1893
209.7 gr protein
63.4 grams of fat
133 grams of carbs

Started taking red blast yesterday

 

[whiteknight39]

Geez... I almost forgot..... guess I shoudl add some stats

I will measure up and take a caliper measurement this weekend ( I bought a Lange last year and never used it yet )

Age- 45
Height- 5'2"
weight- ( at the freaking moment)- 135 lbs