so it’s 2 days away! yes, that 1 year mark is coming along, and it’s a huge benchmark for the sake that i have been persistent, each and every day, even if i was on vacation and had to use an offline log to keep track of things, with updating this log! i doubt much people read it, i know some do because i get emails about this site specifically, but it’s nice to keep diligent with something. hopefully during this lean bulk, i have some impressive transformations to include in the log and in my photo gallery 
anyways, so onto today’s training. so i got to the gym, thank the lord 
and i trained legs (doing squats only), along with chest and biceps. my persistence in wanting to do squats at least 2-3 times for the week, is something i am consciously going to implement each and every time i am at the gym. i was recommended to do them prior to the training, as i guess it’s an exercise that definitely requires all of my energy. it’s crazy though, because bench press also required all of my energy lol.
but, despite it all, i did have a good session. i was only able to do 3 exercises for biceps though but i did push myself enough to make those three exercises count. i did go up in weight in db incline bench press, which is a plus. i went up in reps in some workouts, so it means i can carry the weight up, on the last set of those workouts, for example hammer curls. i know i should have used the 40s at the last set, but for some reason i didn’t but, now i know i can go 30-35-40 and have a good workout. also, i realized though that i had to push myself a lot, on my seated db alternate bicep curls today, at 30 lbs for the start off set. i think it’s mainly due to not warming up with the 25s anymore. instead, i am doing 2 sets of 30s, then finishing off the exercise with 35 lb dbs. next week, i will test this and warm up with the 25s, and see what happens.
with all that said and done, here’s my lifts for today:
squat: 115 x 15, 135 x 12, 165 x 10, 175 x 10
chest:
- bb flat bench press: 105 x 15, 115 x 12, 135 x 8, 5
- incline db bench press: 35 lb dbs x 15, 40 lb dbs x 12, 45 lb dbs x 10 and 50 lb dbs x 4
- machine butterflies: 60 x 15, 75 x 12, 90 x 10
- low pulley cable cross overs: 30 lbs x 12, 20 x 10, 10 lbs x 10 (this was a drop set)
- incline smith machine bench press: 70 x 12, 80 x 10, 90 x 8
biceps:
- seated alternate db bicep curls: 30 x 12, 10 and 35 lb dbs x 10
- standing alternate db bicep curls: 30 lb dbs x 12, 35 lb dbs x 10, 10
- hammer curls: 35 lbs x 10, 10, 14
squats are where i think they should be. i don’t expect any increase in weight per say anytime soon. this saturday when it’s leg day though, i will try to do 180 lbs. i am sure i wouldn’t be able to do high reps but i got to start somewhere!
also now that i went up to 50 lb dbs for incline bench press, i can warm up with the 40s as they weren’t that difficult at all, and really max out at 50 lbs and see how much i can push, without exhausting myself with 3 previous sets, before reaching it.
as for nutrition, that was also on point. high calories, moderate carbohydrates, high protein and moderate fat. i cannot complain at all.
calories: 2401
carbs: 302 g
protein: 189 g
fats: 48 g
i am surprised that protein was in a recommended range on my calorie counter. i was sure 180 plus, would have me in the red. i think fats is too low to be honest also. although it’s in a good range by my calorie counter’s recommended intake for it. carbohydrates are also good.
so overall, a great day in the training world lol
tomorrow i plan to do my cardio, either before or after class, but i will do it. probably a LISS if after class and a HIIT if i am doing it before class. then friday it’s triceps and back, and then finally saturday shoulders and legs. i want to badly start back deadlifting and do it consistently, so i can increase in strength throughout my whole training routine, so we will see how that goes on saturday. i want to get to the gym really early, so if i get there opening time, i will do deadlifts first and then move onto my other exercises.
sounds like a plan? i say so
