Chubby Racer

This is 8 rep week. Exercises: Incline dumbbell press: 60 lbs dumbbell curl: 30 lbs seated row: 150 lbs bench press: 145 lbs assisted dips: 120 lbs (less weight requires more effort) assisted pullups: 165 lbs (less weight requires more effort) decline bench press: 135 lb s lateral raises: 20 lbs tricep pulldowns: 42.5 lbs overhand ez-bar curls: 50 lbs ab work do to some scheduling conflicts (read: I didn't eat dinner friday night, and decided to go drinking, got smashed, and was hungover saturday) I didn't do my second leg workout for the week so my new leg workout won't go up till tuesday. squats: 155 lbs deadlift:115 lbs leg curls: 165 lbs leg extensions: 80 lbs seated calf raises: 17 reps@115 lbs shrugs: 135 (technically an upperbody exercise, but that workout is already massively long) ab work Measurements: arm: chest: gut: waist: thigh: BF%: 23.4 weight: 223

This is 10 rep week. Exercises: Incline dumbbell press: 60 lbs dumbbell curl: 25 lbs seated row: 150 lbs bench press: 125 lbs assisted dips: 120 lbs (less weight requires more effort) assisted pullups: 165 lbs (less weight requires more effort) decline bench press: 125 lbs lateral raises: 15 lbs tricep pulldowns: 50 lbs overhand ez-bar curls: 40 lbs ab work squats: 155 lbs deadlift:115 lbs leg curls: 165 lbs leg extensions: 80 lbs seated calf raises: 17 reps@115 lbs ab work Measurements: arm: 14 chest: 42.5 gut: 42.1 waist: 38.5 thigh: 23.5 BF%: 23.5 weight: 223.5 (I'm starting to think my scale is retarded

I hate 12 rep week. Its just frickin' hard. I'm wore smooth out by the time its over. I like 10 and 8 rep weeks much better. Last week was 12 rep week, and it sucked as usual. It just sucks cuz if I have a good 12 rep week it totally sets up the rest of the month to be successful so I have to push. I will say, though, that my saturday upperbody workout wasn't one of my best. I just didn't have the energy. Sunday's lower body workout went...ok. I've been having a bit of a problem with my calves cramping lately while doing leg extensions. Theoretically the calves aren't used at all during leg extensions so the cramping is a bit of a mystery. We kinda changed things up on sunday, and for whatever reason my calves didn't cramp. I also made it out to Memorial park to "run" twice this past week. I say "run" because I'm, embarassingly, incapable of making a single lap (~3 miles) without having to stop. Not because of lung capacity, but

I guess a description of my actual weights program might be useful. The program I follow is called linear periodization although I've modified it to suit my needs. Linear periodization involves decreasing reps, and increasing weight each week in order to keep the body guessing. So for any particular exercise the program looks like this: Week 1: 12 reps, 3 sets@ x lbs Week 2: 10 reps, 3 sets@ x+5 lbs Week 3: 8 reps, 3 sets@ x+10 lbs Week 4: 6 reps, 3 sets @ x+15 lbs I call this a "cycle." At the end of a cycle you start over using the previous cycle's week 2 weight as your week 1 weight like: Week 1: 12 reps, 3 sets @ x+5 lbs Week 2: 10 reps, 3 sets @ X + 10 lbs etc, etc. You keep increasing the weight until you can't complete the third set completely. If you CAN'T complete the third set, you carry that weight over to the next workout or even week until you CAN.....then you go up weight. In print it looks a lot more complicated than it actually is, but

This is 12 rep week. Exercises: Incline dumbbell press: 55 lbs dumbbell curl: 30 lbs seated row: 135 lbs bench press: 115 lbs assisted dips: 120 lbs (less weight requires more effort) lat pulldowns: 85 lbs decline bench press: 115 lbs lateral raises: 15 lbs tricep pulldowns: 50 lbs overhand ez-bar curls: 40 lbs ab work squats: 135 lbs deadlift:135 lbs leg curls: 135 lbs leg extensions: 80 lbs seated calf raises: 15 reps@115 lbs ab work Measurements: arm: 13.5" chest: 43" gut: 40" waist: 38" thigh: 24" BF%: 24.8 weight: 225

Alright. Here's how this will work. These are the things I'm going to report on a (hopefully) weekly basis to determine progress: weight arm circumference thigh circumference chest circumference waist circumference belly circumference BF% as measured by my little handheld doodadamabobber pics current exercises, and the amount of weight I'm using for each current cardio, and any settings if its on a machine I'm putting this up more for myself as a checklist of things I need to post about.

Yaaaaayy, my first blog post. The core reason I created this blog is to track my strength increases and weight decreases as I attempt to get from ~25% body fat down into the single digits while at the same time building leg strength for racing sportbikes. I doubt very seriously that this blog will stay on topic with all of my posts....but who cares! Its mine anyway. So if you're reading, expect pictures of my fat ass without a shirt on, updates on my daily caloric intake, lists of my current workout with weights, and most importantly some satirical commentary on the gym as well as life in general. Thats about it for now. Thanks for looking.