2011-09-25 Check In [197.25 @ 34.0]

Mass: 197.25 (+5.0)
Waist: 34.0 (+0.5)
Arm: 16.125 (+0.125)
Thigh: 24.375 (+0.375)
Calf: 14.875 (--)

My increased waist & mass are not surprising. I have been unable to exercise properly due to my wrist. And I always find it hard to be focused on my diet when my workouts are crap. This coming week I am planning on being much more rigorous.

Diet [note: fats are approximate]
Base - 250gP + 200gC + 50gF = 2250 cal
Peri-workout: 50P + 110gC
Workout days total: 300gP + 310gC + 50gF = 2900 cal

Pre/Intra workout - 2 scoops Mag10, 2 scoops SWOF, 1 scoop Anaconda
Post workout - 2 scoops Surge Recovery (I feel better when I have it)

Workouts:
I have found what I can do without pain, so I will be following the below routine (at least for the next two weeks). Sadly, I cannot continue CT's plan (stupid wrist):

High Frequency Strength (daily)
A. DB Bench Press - 3x4
B. Wide-stance Squat - 3x4
C. Seated DB OHP - 3x4
Still following CT's HFSW guidelines. Same weight/reps all week. Every week, add ~10# to the lift.

Ramping work. Work up to a max set of 8, then do 2-3 extended (rest-pause) sets.
Non-ramping work - add a set each week

Chest:
A. Ramping - DB Bench Press
B. Superset - Squeeze Press 5x10 / wide grip bench 5x10 [add a set each week]
C. Other work - depends upon my wrist. Flys, dips, etc

Quads:
A. Ramping - leg press
B. Superset - short-step lunges 5x10 / dead-stop hack squats 5x10
C. Superset - Leg extensions 5x10 / bodyweight squats 5xMaxReps

Back:
A. Ramping - seated DD-grip row
B. Superset - Straight-arm pulldown 5x10 / low pulley rope row 5x10
C. Straight sets - Supinated pull downs - 5xMaxReps (if my wrist can take it)

Shoulders:
A. Ramping - High-incline DB Press
B. Straight sets - 1-hand DB OHP 5x10 [full set, switch arms, rest]
C. Other work - depends upon my wrist. Lateral raises, front raises, etc

Hamstrings:
A. Ramping - Hamstring curl
B. Superset - Long-step lunges 5x10 / Band good mornings 5xMaxReps
C. Straight Sets - Bulgarian squats 5x10 [not a hamstring movement, but at least something]