Growth Phase: Week 1: Day 1: Shoulders and Arms

Today was the first day of the first week of three weeks in the Growth Phase.

Heavy weight, fewer sets and reps. Felt a lot different. The real test will be to see how it feels tomorrow.

Weight continues to increase as it is intended to during the Loading and Growth phases. In the next 3 weeks my goal is to add another 3 pounds of muscle before starting the cutting diet on April 15.

Here's what we did today:

Weeks 1, 2, & 3 – Growth Phase

Day 1 – Shoulders & Arms (Monday/Thursday)

Modified Compound Superset:
Military Press 4 sets x 10, 8, 6, 6 reps (90 second rest)
Rear Delt Rows (Performed on T-Bar Row Machine, elbows and upper arms away from torso in order to primarily stimulate the Rear Delts and not the Lats) 4 sets x 10, 8, 6, 6 reps (90 second rest)

Modified Compound Superset:
E-Z Curls 4 sets x 10, 8, 6, 6 reps (90 second rest)
Lying E-Z Triceps Extensions 4 sets x 10, 8, 6, 6 reps (90 second rest)

Modified Compound Superset:
E-Z Preacher Curls 4 sets x 10, 8, 6, 6 reps (90 second rest)
Triceps Dips 4 sets x 10, 8, 6, 6 reps (90 second rest)

Superset:
Wrist Curls 2 sets x 15-30 reps (No rest)
Reverse Wrist Curls 2 sets x 15-30 reps (No rest)

Did this and 30 minutes of cardio - keeping cardio to 3 or 4 days a week, not pushing it hard right now but focusing on building muscle.

The diet goal right now is +200 calories above BMR + exercise daily, which for me is 2254 + exercise which on non-cardio days takes me to about 2550. On cardio days, that adds another 300 - 400 calories, for a total of 2800 - 3000 calories.

We do legs tomorrow, then have a travel day on Wednesday and will be working out at Gold's in St. Louis, Missouri for the next 7 days after that. Will keep you updated!

Train hard; diet harder!

Jim