Week 14 log

Summary:  Since I was stalling on Squats and cut some weight last week I did two things when I started back.  The first is I did a reset on my lifts and the second is that I went to an intermediate program.  I think my gains of 5 and 10 pounds per week are behind me.  The program I chose is Madcows 5×5 which uses ramped sets instead of sets across.  I am a little concerned that since my lifts aren’t that heavy I may not have the needed volume each week.  If this program doesn’t work for me then I will switch to the Texas Method but change Monday from a 5×5 to a 3×5 format.

I did lose some strength by cutting weight last week.  So, I will just live with some belly fat and hope that eventually it will go away…

10/30/11

Sun

 

Elliptical525 Kcals

Intake

Calories 1594

Protein             142g

Fat                   48g

Carbs               176g

Body Weight = 204 Pounds

 

 

10/31/11

Mon

Squat

45×10

98×5

122×5

146×5

171×5

195×5

Bench

45×5

70×5

87×5

104×5

142×5 This was supposed to be 122 oops!

122×8

Row

45×10

56×5

69×5

83×5

97×5

111×5

Curls

45×10

80x5x2

11/1/11

Tue

 

Pasta Tuesday

 

Elliptical350 Kcals

Intake

Calories 2396

Protein             208g

Fat                   65g

Carbs               245g

Body Weight = 205 Pounds

 

11/2/11

Wed

 

Squat

45×10

98×5

122×5

146x5x2

Press

45×10

58×5

70×5

81×5

93×5

DL

45×10

135×5

161×5

187×5

215×5

Crunches

2 sets of 20

11/3/11

Thu

  

Elliptical 250 Kcals

Intake

Calories 2422

Protein             195g

Fat                   76g

Carbs               252g

Body Weight = 205 Pounds

 

 

11/4/11

Fri

 

Squat

45×10

98×5

122×5

146×5

171×5

200×3 <- HARD!

146×8

Bench

45×10

70×5

87×5

104×5

122×5

142×5

105×10

Easy!

Rows

45×10

56×5

69×5

83×5

97×5

114×5

95×10

Curls

45×10

80x8x2

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About Tom Bachant

I live in Alaska and enjoy reading, SCUBA, and weightlifting.

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