9.30.07 - Weight 188 - Shoulders/Forearms/Abs/Calves

I was kind of expecting to step on the scale and see a little bit of a difference, but nope. I have been lifting a lot lately and my weight is staying the same so I can only hope that I am loosing some fat and gaining back some muscle. I will say that my pants are looser, my shoulders and arms are getting way more defined and my face is thinner than ever before so I am confident I'm moving in the right direction.

This morning I woke up, downed a couple Ripped Fuel pills with a monster energy drink and then did 30 minutes cardio. I finished that up with a protein shake made with milk.

I made the worlds best brownies last night, the family has been asking for them for days so I decided to make them. I had a few bite size pieces but all in all I think I resisted pretty well. I am looking forward to making to shoulders and forearms today. I am digging the definition I am seeing in my arms and shoulders. The more and more weight I loose the better and better my arms are looking....especially on workout days, they get huge after working them out! :)

I want to switch to a 5-6 meals a day plan but its harder than it sounds when your not used to it, especially when no one else around me does it. I need to make the extra effort and just do it though, I've read that it will significantly increase the metabolism by doing so, so we'll see. I want to get all the cardio and lifting in that I can before I leave for WA. on Thursday. I will be gone Thursday, Friday, Saturday, and Sunday so I'm not sure how much time I can really get in working out. The hotel will probably have a workout place but I'm not sure what my schedule will look like, I will see what I can do but I have a feeling I'll have to rely on controlling my eating to make any progress while I'm gone. On a better note, though, I will hopefully have an offer on a house when I come back. WA here we come!

SHOULDERS
E.Z. Bar Row
1 Set/8 Reps with 50lbs
4 Sets/8-12 Reps with 80lbs

Rear Delt Dumbbell Row
4 Sets/10-12 Reps with 25lb Dumbbells

Lateral Rope Extensions
4 Sets/10-12 Reps

E-Z Bar Press
1 Set/12 Reps with 60lbs
3 Sets/8-10 Reps with 70lbs

FOREARMS
Dumbbell Forearm Curls
3 sets/12 reps with 25lb Dumbbells

Behind the back E-Z Bar Curls
4 sets/15 reps with 50lbs

TRAPS
Dumbbell Shoulder Rolls
3 Sets/10 Reps with 25lb Dumbbells

Behind the Back E-Z Bar Shrugs
3 Sets/10-12 Reps with 50lbs

ABS
3 Sets/25 Reps Crunches

CALVES
Weighted Calf raises
3 Sets/15 Reps

Single Leg Calf Rasies
4 Sets/10-12 Reps

FOOD AND SUPPS FOR TODAY
7:00 AM - Ripped Fuel (2 pills)
7:10 AM - 30 min. Cardio
7:40 AM - Protein Shake (made with milk)
8:30 AM - 1 Piece White Toast
8:30 AM - Fish Oil, Vitamin E, L-Carnitine, Green Tea Extract, B-Complex
1:00 PM - 3 Small Baked Fish Fillets (360 kcal) + 1"x1" brownie bite
5:00 PM - Ripped Fuel (2 pills)
5:30 PM - 2 small Chile Colorado Burritos with fat free beans
5:30 PM - Fish Oil, Vitamin E, L-Carnitine, Green Tea Extract
7:45 PM - 1 scoop protein shake
9:30 PM - 35 min. Cardio