Week 1 in Review

I'd say this was a A- week...Friday's workout being the key reason I bumped the grade from a B+. It's still the first week, so I guess things are still in the testing process, but then again, this thing is subjective so everything will be tested. I was happy with my diet and the incorporation of the Isopure but I still look to adding more Calories to the base and surge days soon (1-2 weeks) but gradually. The scale at the gym says I'm dropping weight (down to 134ish) so I'm worried substituting the chicken thighs/drumsticks with majority plain chicken breast (although 2.5 more ounces worth) may be the cause. I'm going to believe the scale is freaking out a little because it has been doing so for the last week (keep watch though!).

Workout Notes:

1. This week's shoulder workout was very solid. I was thinking about switching the Arnold Presses to Behind the Neck Smith Presses early, but I'll finish up the 3 week cycle in Week 2 first. Keep deadlifts on shoulder day though... but update the ab routine on Fridays. (Traps feel great too! Keep doing the BB Shrugs first...)

Deadlift

5x6

Seated DB Press	5x8-12
DB Arnold Press	4x8-12
DB Side Raises	4x15, 15, 12, 12
Seated DB Rear Delt Raise	5x8-10
Cable Side Raises	3x10

2. Still having a hard time getting past 175 on the BB Squats. Think about switching to reps of 8-10 instead of the 5x5? Also add a 3-set exercise for quads at the end of the leg workout for a total of 6 exercises.

3. Side Note: Never replace Bench Press with flat bench DB presses for more than 2 (maybe 3) weeks because it sucks trying to get it back on track after that long a break from benching.

Nutrition Notes:

1. Don't be afraid of adding another PBJ into the week (max 4).

2. Feeling backed up? Not sure, if that's “it” exactly, but DO NOT mistake for unwanted weight gain. I can feel the “end” of the cycle coming near. Just relax and keep doing what you're doing; confidence man.

Week 2:

tomorrow is Chest day and hopefully it'll be a smooth transition to my version of Branch Warren's routine: