Wednesday’s Muscle Building Workout

2/3/2010 – Arvada, Colorado USA
Nick Andrade’s Body Transformation Log – Day 10
Objective: To Burn Fat Gain Muscle And Transform My Body In 12 Weeks

Well here we are smack dab in the middle of the week already…  The good news is that I’ve been able to stick with the diet and training schedule for half of the week without really even noticing .  The bad news is that it’s time for me to decide which day I’m going to designate my pig-out “cheat” day. While I sometimes come across as being totally hard-core, the truth is that I absolutely love to eat junk food (and lots of it!). Each week I look forward to the 1 day when I allow myself to eat anything I want – the trouble is trying to figure out which day is going to work the best.

I always try to schedule this day around my families busy schedule so that I can pig out with my wife and kids on occasion, but it never fails that what ever day I choose, I can always think of a day that would have been better suited for it. Other irony of the “cheat” day is that regardless of how big my appetite is at the time, my stomach can only handle so much food. I find it really difficult to cram down a bunch of  food in one sitting after I’ve spent the whole week eating smaller meals – my stomach just can’t handle it anymore.

Muscle Building Workout #3 Wednesday – Biceps And Triceps

Warm-Up:
Dumbbell Curl: 1 x 10, 1 x 8
Work Sets: (rest interval 1.5 minutes)
Dumbbell Curl: 2 sets x 5 reps
Z-Bar Curl: 2 sets x 5 reps
Warm-Up:
Push-downs: 1 x10, 1 x 8
Work Sets: (rest interval 1.5 minutes)
Push-downs: 2 sets x 5 reps
DB Triceps Extensions: 2 sets x 5 reps

For this workout, I was able to perform 2 sets x 5 reps of dumbbell curls with 50 lb DB’s and worked through 2 sets x 5 reps of ez bar curls with 115 lbs.  As far as triceps are concerned, I was able to pump out 2 sets x 5 reps of push downs with the weight stack set to #20! And 2 sets x 5 reps of db triceps extensions with a 90 lb dumbbell.

For some reason this workout kind of kicked my butt.  I had a really hard time getting through it, but by the end it felt great! I was trying to get a feel for where my strength levels are right now, so I hit it as hard as I could – just to see where I’m at.  On the bright side, it looks like I have a lot of room for improvement, but I gotta admit that it’s a bit frustrating to be this weak.

As far as my diet goes…

I think that the anabolic bodybuilder diet is starting to really kick in.  Not only is my waist getting smaller by the minute, but all of my muscles seem to be feeling fuller. based on my past experiences with this style of diet, I know that these results are short lived, but I’m going to enjoy them anyway. Today I feel like I’ve dropped at least 1% body fat!  I’m not sure if I have, but it’s nice to feel like I have anyway. I’ve also noticed that I’m getting much deeper sleep each night – it’s really hard to explain other than to say that when I wake up in the mornings, I feel completely rested and rejuvenated – totally awesome.  This is something that I’ve noticed every time I put the anabolic diet to use.

Here’s what I ate today…

• 1 cup of cottage cheese
• 1 cup of cottage cheese
• 3 cups of green tea
• 2 cups of cooked ground beef
• 1 cup of sauteed spinach
• 2 cups of cooked ground beef
• 1 cup of sauteed spinach
• 1 can of chicken breast meat
• 3 eggs
• 1/2 cup of walnuts

That’s all for today’s update. Until tomorrow…

Your Friend And Trainer,

Nick

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