Week 4, Day 4
After almost a week long hiatus due to minor injury I am back in the gym and it felt great to be back. I took progress pictures for everyone, not much changed I guess that is what happens when you are out of the gym for the week with holiday food about. But I did some soul searching, if you will, and decided that I was pushing my self to fast. In order to mend myself and prevent serious injury I am going back to the plan at week one. I am only going to do two sets of each workout for the next three weeks until I can adjust my body to a heavy work load. At the beginning of week four I will do 3 sets for two weeks, week six 4 sets and so on until I reach the same workload of Arnold. I understand its going to take longer than I would like but I would like to be arriving at my goal months from now rather than never being able to achieve my goal do to serious injury. The pain in my shoulder and my knees was just the wake up call I needed. SLOW DOWN!
Progress Pictures:
As you can see a week off with poor eating habits does nothing for progress. So going from here forward I will monitor my calories consumption and I am going to be a lot more picky about what I am eating.
The Workout:
 Barbell Curl | 90 | Set 1: 60.0x15 Set 2: 70.0x6 Set 3: 0x0 Set 4: 0x0 Set 5: 0x0 Set 6: 0x0 | |
| Seated Dumbell Curl | 28 | Set 1: 15.0x15 Set 2: 20.0x12 Set 3: 0x0 Set 4: 0x0 Set 5: 0x0 Set 6: 0x0 | |
| Dumbbell Concentration Curls | 21 | Set 1: 10.0x15 Set 2: 15.0x12 Set 3: 0x0 Set 4: 0x0 Set 5: 0x0 Set 6: 0x0 | |
| Barbell Close Grip Bench Press | 125.99 | Set 1: 75.0x15 Set 2: 90.0x12 Set 3: 0x0 Set 4: 0x0 Set 5: 0x0 Set 6: 0x0 | |
| Triceps Pushdown V-Bar | 112 | Set 1: 70.0x15 Set 2: 80.0x12 Set 3: 0x0 Set 4: 0x0 Set 5: 0x0 Set 6: 0x0 | |
| EZ Bar Decline Close Grip Skull Crusher | 84 | Set 1: 55.0x15 Set 2: 60.0x12 Set 3: 0x0 Set 4: 0x0 Set 5: 0x0 Set 6: 0x0 | |
| Dumbbell Standing One Arm Triceps Extension | 28 | Set 1: 15.0x15 Set 2: 20.0x12 Set 3: 0x0 Set 4: 0x0 Set 5: 0x0 Set 6: 0x0 | |
| Barbell Shoulder Press | 112 | Set 1: 60.0x15 Set 2: 80.0x12 Set 3: 0x0 Set 4: 0x0 Set 5: 0x0 Set 6: 0x0 | |
| Dumbbell Lateral Raise | 21 | Set 1: 10.0x15 Set 2: 15.0x12 Set 3: 0x0 Set 4: 0x0 Set 5: 0x0 Set 6: 0x0 | |
| Dumbbell Lying Rear Lateral Raise | 112 | Set 1: 70.0x12 Set 2: 80.0x12 Set 3: 0x0 Set 4: 0x0 Set 5: 0x0 |
| Breakfast | Calories | Carbs | Fat | Protein | |
| Wendy's (Judson's - Garden Side Salad, 1 container | 70 | 17 | 0 | 1 |  |
| Wendy's - Classic Ranch Dressing, 1 package | 100 | 2 | 10 | 1 | |
| Optimum Nutrition - Nitrocore 24 - Ultimate Chocolate, 1 scoop | 200 | 14 | 5 | 24 | |
| 370 | 33 | 15 | 26 | ||
| Lunch | |||||
| Burger King - Ranch Salad Dressing, 2 oz | 190 | 2 | 20 | 1 | |
| Burger King - Side Salad, 1 container | 40 | 3 | 2 | 3 | |
| 230 | 5 | 22 | 4 | ||
| Snacks | |||||
| Starbucks - Strawberry & Blueberry Yogurt Parfait, 1 container (8.oz) | 290 | 55 | 4 | 8 | |
| Starbucks - Tazo Chai Iced Tea Latte - Grande - Whole Milk, 1 serving(s) (16 fl oz ea.) | 270 | 45 | 7 | 7 | |
Notes On the Workout:
1) There was some strain in my shoulder during some off the exercises until I dropped the weight. I need to drop the weight next time around.
