Monday, April 11, 2016

The #SelfieSaturday #MotivatedMonday and Workout Tracking


Now this was a great week. My bodyfat was down to 16.3 which is easy to remember alongside my weight of 163 lbs. For the record when I started the Fat Out at the beginning of February, I was 189 lbs with a bodyfat of 21.8. For those that wonder about these things that is a 23% decrease. I've opened up a pretty big lead with 3 weeks to go, and the good news is it makes me look like I kinda know what I am doing. Especially when the person who does the weigh ins gasps after doing mine.

This week let me teach you how to track a workout. In my example I use a program called FitNotes as you can see below, and then when I am finished I can share the workout to various formats. Some days I send it to G+ but most days I send it to OneNote. This is the one I pulled yesterday from OneNote. Keep note of the "actual workout notes" that will be in normal text, and the "annotated notes" that will be in italics and bold.

FitNotes Workout - Sunday 10th April 2016

** Wide Grip Pull-down (Bowflex) ** (Day 1: Back & Shoulders)
- 100.0 lbs x 12 reps
- 130.0 lbs x 12 reps
- 160.0 lbs x 12 reps
- 200.0 lbs x 12 reps
- 230.0 lbs x 12 reps

Nothing strange here but with most back exercises you should get yourself to a zone where you do at least 5 sets. The muscles of your upper back really can take a beating, and because of this the old "three set" approach will be innefectual really quickly.

** Reverse Grip Pulldown (Bowflex) ** (Day 1: Back & Shoulders)
- 100.0 lbs x 12 reps
- 130.0 lbs x 12 reps
- 160.0 lbs x 12 reps
- 200.0 lbs x 12 reps
- 230.0 lbs x 12 reps

These babies are easier to do than the wide grip so make sure that you do them as strict as possible. I suggest holding at the bottom of the movement a bit longer too.

** Stiff Arm Pull-down  (Bowflex) ** (Day 1: Back & Shoulders)
- 100.0 lbs x 12 reps
- 130.0 lbs x 12 reps
- 160.0 lbs x 12 reps
- 180.0 lbs x 10 reps

These actually help the chest almost as much as it does the back, but it is best to take it as a back day exercise. I do these three exercises first because they all use the wide grip bar, and after these I change over to the handles.

** Indy Arm Pull-down  (Bowflex) ** (Day 1: Back & Shoulders)
- 100.0 lbs x 12 reps
- 130.0 lbs x 12 reps
- 160.0 lbs x 12 reps
- 200.0 lbs x 12 reps
- 230.0 lbs x 12 reps

Just like the "Reverse Grip Pulldown" above these are easier to do than "Wide Grip Pulldown" so make certain that every rep of every set is done perfectly.

** Indy Arm Seated Row (Bowflex) ** (Day 1: Back & Shoulders)
- 100.0 lbs x 12 reps
- 130.0 lbs x 12 reps
- 160.0 lbs x 12 reps
- 200.0 lbs x 12 reps
- 230.0 lbs x 12 reps

Now we enter the Bi-Set phase of my workouts. The set above and the set below are done at the same time. You always need to adjust to which bodypart ends up getting stronger. In this case I can usually do more in a Scapular Retraction than I can in a Seated Row, so I have been doing the Seated Rows first. This will not always be the case, as we will learn later on.

** Scapula Retraction (Bowflex) ** (Day 1: Back & Shoulders)
- 100.0 lbs x 12 reps
- 130.0 lbs x 12 reps
- 160.0 lbs x 12 reps
- 200.0 lbs x 12 reps
- 230.0 lbs x 12 reps

** Indy Arm Pull-in  (Bowflex) ** (Day 1: Back & Shoulders)
- 100.0 lbs x 12 reps
- 130.0 lbs x 12 reps
- 160.0 lbs x 12 reps
- 180.0 lbs x 12 reps

I can now do more in an Indy Arm Pull-in than I can in an Indy Arm Lying Stiff Arm Pull-down. This is a recent development and I will be switching these around. The reasoning is because in the end the weaker motion should dictate the amount of reps and pre-exhaust the area before the stronger gets it's chance.

** Indy Arm Lying Stiff Arm Pull-down  (Bowflex) ** (Day 1: Back & Shoulders)
- 100.0 lbs x 12 reps
- 130.0 lbs x 12 reps
- 160.0 lbs x 12 reps
- 180.0 lbs x 12 reps

** Front Shoulder Press (Bowflex) ** (Day 1: Back & Shoulders)
- 60.0 lbs x 12 reps
- 80.0 lbs x 12 reps
- 100.0 lbs x 12 reps
- 130.0 lbs x 10 reps

These two I just switched around this week. In all honesty I wasn't thinking and I did the Fronts after the Ups. This was actually making me stangnant on both. By switching the sets around using the data I have gathered in these fitness logs I was immediately able to add another 20 lbs to both exercises.

** Shoulder Press (Bowflex) ** (Day 1: Back & Shoulders)
- 60.0 lbs x 12 reps
- 80.0 lbs x 12 reps
- 100.0 lbs x 12 reps
- 130.0 lbs x 12 reps

** Lying Lateral Shoulder Raise (Bowflex) ** (Day 1: Back & Shoulders)
- 60.0 lbs x 12 reps
- 80.0 lbs x 12 reps
- 100.0 lbs x 12 reps

These are two exercises I recently added to this routine because the data showed me that I wasn't cutting it in the shoulder workouts. Immediate results over the last month makes me happy that I did this.

** Shoulder Extension (Bowflex) ** (Day 1: Back & Shoulders)
- 60.0 lbs x 12 reps
- 80.0 lbs x 12 reps
- 100.0 lbs x 10 reps

** Rear Deltoid Rows (Bowflex) ** (Day 1: Back & Shoulders)
- 100.0 lbs x 12 reps
- 130.0 lbs x 12 reps
- 160.0 lbs x 12 reps
- 200.0 lbs x 12 reps

Two more power areas. The rear deltoids of course get a lot of their power from the back muscles and the trapezius is one of the biggest muscles in the body. The rear deltoids used to be worked with the lateral raise until I found through data that the rear deltoids were much stronger than the mid deltoids. This combination has made a lot more sense and had far better results.

** Shrugs  (Bowflex) ** (Day 1: Back & Shoulders)
- 100.0 lbs x 12 reps
- 130.0 lbs x 12 reps
- 160.0 lbs x 12 reps
- 200.0 lbs x 12 reps

** Indy Arm Upright Row  (Bowflex) ** (Day 1: Back & Shoulders)
- 100.0 lbs x 12 reps
- 130.0 lbs x 12 reps
- 160.0 lbs x 12 reps

These two exercises are more of a cool down phase. It gives equal attributes to all of the muscles I have worked today. This tried and true ending will make the blood flow to the muscles I worked so that when I dump protein powder and the bulk of my daily vitamins, minerals and supplements into me immediately after this workout it will all flow to the desired muscles for the best utilization.

** Indy Arm Standing Row (Bowflex) ** (Day 1: Back & Shoulders)
- 100.0 lbs x 12 reps
- 130.0 lbs x 12 reps
- 160.0 lbs x 12 reps