Today I wokeup extremely sore and tired. I felt like I got hit by a truck. My workout from yesterday was my first upper body workout in about 2 weeks. I just came back from a week vacation so I have to get my body back to normal. I didnt do my cardio today as I felt I needed the rest. Today was also an off day for weight training. The good news is I dropped 5 pounds from 202 to 197 due to diet change which caused water loss. I will keep my diet the same for now. Protein today was 180 grams and carbs were 225 grams. Fat was 60 grams. I have tomorrow off from weight training which is a Sunday. Here is my training split for the upcoming week.
Monday- Lower Body Workout 1
Smith Machine Squats Lying Leg Curls Standing Toe Press Oblique Crunches Reverse Crunch
Wednesday- Upper Body Workout 2
Smith Machine Incline Bench Press Seated Cable Rows Straight Arm Pull Downs Upright Rows Rear Flyes On the Pec Dec Tricep Press Downs Hammer Curls with low pulley
Friday- Lower Body Workout 2
Leg Extensions Hyperextensions Seated Calf Raises Decline Sit Ups
Welcome to my 3DMuscleJourney! As many of you know I created this website back in January '09 to journal my training leading up to the '09 INBF Capital City Championships. Since then the site has seen some incredible changes, including the formation of Team 3DMJ. I'm very proud of all the great changes to the site and it couldn't have been remotely possible without the help from all my teammates, family and friends! My 2011 contest season was a huge success with a few division titles and a trip to the IFPA Yorton Cup World Championships where I proudly finished 7th in a very competitive middleweight lineup. I'm officially in my offseason and you are more than welcome to follow along! jeffalberts@3dmusclejouney.com
Welcome to my 3DMuscleJourney! As many of you know I created this website back in January '09 to journal my training leading up to the '09 INBF Capital City Championships. Since then the site has seen some incredible changes, including the formation of Team 3DMJ. I'm very proud of all the great changes to the site and it couldn't have been remotely possible without the help from all my teammates, family and friends! My 2011 contest season was a huge success with a few division titles and a trip to the IFPA Yorton Cup World Championships where I proudly finished 7th in a very competitive middleweight lineup. I'm officially in my offseason and you are more than welcome to follow along! jeffalberts@3dmusclejouney.com
