The Week in Review

This week was  week 7 of the dieting to get lean operation.  The first 2 weeks brought about the biggest change, then everything seemed to be stalled for about 3 weeks, and now the body fat has taken another dive.  I can definately notice that I've dropped some more fat.  While I feel pretty jacked, I also feel small.  I'm looking forward to heading back up again soon.


I've said this before, and I'll say it again, dieting down to lose body fat is WAY EASIER than force feeding yourself multiple times a day to try and gain weight.  I've done both, and cutting down is a piece of cake.


Tuesday Nov 2/2010  (medium carb day)
MAF

Military (deload)-135X5, 145X5, 155X5
Box jumps- 2 sets of 3

SSB box squat- (DE) 6 sets of 2 @ 295lbs

Hack squats-3 sets of 10
SSB GM's- 3 sets of 10 @ 225

Pulldown abs- 3 sets of 15 @ 120
Cossacks- 3 sets of 20
Split squats- 3 sets of 20/leg @ bw 


Wednesday Nov 3rd 2010
(Low carb day)

Interval cardio was skipped and replaced with 6 extra hours of sleep.  I was feeling pretty sick, I left work and went home at 2pm and slept off the sickness.
Meal #1-  2/3 cup of oats, 1 cup of egg whites, 1.5 scoops whey fusion vanilla, dash of cinnamon, splenda to taste, 3g fish oil

Meal #2- same as meal 1

Meal #3- 3 fillets of tilapia (aprox 10 oz), 2 slices of ezekiel bread, 3g fish oil


Meal #4 - 9oz Strip loin steak, 1 cup of chopped cabbage in vinegar, 2 tbsp natural peanut butter


Meal #5 - 9oz extra lean ground chicken, 3 large dill pickles, 2 tbsp natural PB


Meal #6 - 2 cans of boneless, skinless salmon, salt, pepper, mustard, 3g evening primrose oil, 5g fish oil


Thursday, Nov 4/10 (High carb day) (feeling jacked on high carbs)
MAF

Bench Press- 135X10, 135X10, 225X5, 275X3, 315X3, 335X3, 345X3, 345X3

Deadlift-135X10, 135X8, 225X5, 225X3, 315X5, 405X5, 495X2, 585X1, 660X1 Gym PR, 600X1, 600X1, 600X1, 600X1 (All sets performed with no belt)

DB Military- attempted 1 set with light DB' and this seems to really irritate my shoulder so I will leave them out a while longer

Banded Pin press-135X5, 185X5, 185X5 (orange elite short bands, pin height was equivalent to aprox 1 board) Used close grip on all sets
DB Rows-120X20/arm, 120X20/arm, 150X12/arm drop 120X8/arm

Cable pushdowns-3 sets of 15 @ 100
Push-ups- 3 sets of 15

Decent sesh.

Friday Nov 5th 2010
(Low carb)


15 mins interval bike sprints, 6 rounds of battle ropes 30sec on, 30 sec rest




Decent week, really leaning out, I hope that I am getting close to the end of the lean out, so I can smash on some lean mass very soon.