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Old 03-11-2013, 02:18 AM   #36
Junior Member
New Brawn

Join Date: Jan 2013
Location: Canada
Posts: 24
Training Exp: Roughly three-four years.
Training Type: Powerbuilding
Fav Exercise: Deadlift and Seated Row
Reputation: 1010
DevoD has made some good postsDevoD has made some good postsDevoD has made some good postsDevoD has made some good postsDevoD has made some good postsDevoD has made some good postsDevoD has made some good postsDevoD has made some good posts

Thought I better update my training progress from this past week.

Flat DB press: 4x6 @95's with a Spot on set 4, will try 95s again until I rep them alone
Yates Row: 4x8 @ 185 I can still go heavier, time to bump it up
Inc BB Press: 3x10 @ 135 This was really surprising!
Chin Up Wide: 3x10-12 @ bodyweight (170 lbs) repped 10, 8, 6
Seated Triceps Extension: 2x15 @ 50lbs
BB Curl: 2x12 @ 105 repped 12, then 6. Huge decrease on 2nd set but I made a huge jump in weight so it was expected
Power Shrigs: 3x12 @ 185 lbs. Did them high as I could extending on to my toes. Traps have never been so sore! I have removed lateral raises for Power Shrugs both days...way more bang for my buck

**Lower has been interesting, from old herniax4/hip injuries, I have had to constantly adjust the weight. With some weeks being heavy, and others being light depending on how my body was feeling. This week I had to keep it fairly light.

Squats: 4x12@155 narrow duck footed stance, killed my low inner thigh!
Box Squats (Thursday) 4x6@285 Pretty good, but felt it in my scar tissues that night.
SLDL: 4X10 @ 185
Leg Extensions: 3x12 @ 150 lbs progress!
Seated Calf Raise: 3x15 @ 70lbs 2 second

*Skipped leg press this week, that one oddly bothered me the most

***Also I had reread the 'To Bulk or Cut' thread, and it really simplified the diet. My target weight of 180 x 16 due to activity level totaled 2880k. At first I tried 1 gram protein per pound of target weight, but that resulted in a carb intake of 470g, obviously too high. So I tried 1.5 for protein and here is my following split:

270g Protein
28g fats
382 grams carbs

This is a nice goal to be mindful of each day to hit those targets. I will see if I can get my protein intake this high, but I may have to drop it and increase my fats and carbs to make it more affordable. Thanks for the thread BTB!

Last edited by DevoD; 03-11-2013 at 02:57 AM.
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