Stencil's cutting & building madness

[stencil]

Wide-grip lat pulldowns: 140 x 10, 140 x 10, 140 x 8
Skullcrushers: 75 x 8, 75 x 8, 75 x 8 (new weight)
Tricep pushdowns: 130 x 10, 130 x 10, 130 x 10
Cable rows, seated: 140 x 10, 140 x 10, 140 x 10
Trap shrugs: 185 x 10, 185 x 10, 185 x 10 (new weight)
HIIT: 15-20 min

[stencil]

Karate tonight was great - started learning my first "classic" kata called Saifa. Beautiful stuff. Felt good to be doing something graceful instead of all the gym stuff.

[stencil]

Squats: 175 x 10, 175 x 10, 175 x 12 (will up this next time)
SLDLs: 165 x 10, 165 x 10, 165 x 10 (will up this next time)
Calf raises, seated: 110 x 10, 110 x 10, 110 x 10 (new weight)
Dumbell curls, standing: 30 x 10, 30 x 8, 30 x 8
EZ Bar curls: 70 x 10, 70 x 10, 70 x 10

In & out in an hour.

[stencil]

Bench press: 135 x 8, 135 x 8, 135 x 10 (gonna up this next time)
Chest flies: 35 x 10, 35 x 10, 35 x 10
Reverse flies: 20 x 10, 20 x 10, 20 x 10
Shoulder press: 40 x 9, 40 x 8, 40 x 8
Front shoulder raises: 25 x 8, 25 x 8, 25 x 8

[stencil]

Karate last night - some good cardio and stretching.

[stencil]

Skullcrushers: 80 x 8, 80 x 8, 80 x 8 (new weight)
Cable rows: 150 x 8, 150 x 8, 150 x 8 (new weight)
Tricep pushdowns: 140 x 10, 140 x 10, 140 x 10 (new weight)
Shrugs: 175 x 10, 175 x 10, 175 x 10 (new weight)
Wide-grip lat pulldowns: 135 x 8, 135 x 8, 135 x 10
HIIT: 15 min

[stencil]

Augh. Well, due to the NYC blackout, I've been off since Thursday. Drank too much all weekend, ate bad food all weekend (heck, I had to eat what was available since everything in my kitchen went bad).

Anyway, I doubt I'll get to the gym today since I'm still burning off last night's binge drinking. *Sigh*

It'll all be back on this week. Eating well today, even at the diner this morning (ordered an all-white omelette).

[stencil]

Squats: 185 x 8, 185 x 8, 185 x 10 (new weight!)
SLDLs: 185 x 8, 185 x 8, 185 x 10 (new weight!)
Seated calf raises: 115 x 10, 115 x 10, 115 x 10 (new weight!)
Bicep curls, standing: 30 x 10, 30 x 10, 30 x 10
Bicep curls, EZ bar: 70 x 10, 70 x 10, 70 x 10
Lying leg curls (hamstring): 120 x 8, 120 x 8
Back extensions (+25): 10, 10, 10

[stencil]

Weight as of this morning: 174lbs.
BF%: ~10%. The calipers read 9% but I believe that for about.... this long.

[stencil]

Last night: Karate (cardio), 90 minutes

This morning:

Flat bench press: 145 x 6, 145 x 6, 145 x 6
Chest flyes: 35 x 10, 35 x 10, 35 x 10
Reverse flyes: 20 x 10, 20 x 10, 20 x 10
Shoulder press: 40 x 10, 40 x 8, 40 x 8
Front shoulder raises: 20 x 10, 20 x 10, 20 x 10*
Incline DB press: 40 x 10, 40 x 10, 45 x 8

*Dropped back on this weight 5lbs due to some left shoulder issues.

[stencil]

Shoulder feels totally fine today, so that's a good sign. Karate tonight for some good cardio.

Diet took a back seat last night as I went out for a business drink. Had a few beers and one slice of plain pizza. Could have been worse.

[stencil]

Holy moly. Karate was intense last night. A good two hours of getting my ass kicked.

This morning:
Skullcrushers: 80 x 8, 80 x 8, 80 x 8
Lat pulldowns, wide-grip: 135 x 8, 135 x 9, 135 x 10
Seated rows, cable, close-grip: 150 x 8, 150 x 8, 150 x 10
Tricep pushdowns, flat-bar: 140 x 10, 140 x 10, 140 x 10
Shrugs: 185 x 8, 185 x 8, 185 x 10
External & internal rotator exercises, 12db dumbell and cable @ 15lb

[stencil]

Squats: 185 x 10, 185 x 10, 185 x 10, 185 x 5
SLDLs: 185 x 8, 185 x 8, 185 x 9
Seated calf raises: 125 x 10, 125 x 10, 125 x 10 (new weight)
Standing bicep curls: 30 x 10, 30 x 8, 30 x 8
EZ bar curls: 70 x 10, 70 x 10, 70 x 10
Leg extensions: 130 x 10, 150 x 10, 150 x 10
Leg curls: 130 x 10, 130 x 10

[MonStar]

Workouts are looking good stencil, keep up the hard work man! A few of your exercises really look good, strength wise. Keep it up---how is your diet? Are you on any supplements?

[stencil]

Monstar: Thanks.

My diet is pretty good, clean. The only supplements I'm using regularly are whey protein (Optimum) and maltodextrin, which I use right after workouts. I do two scoops of the whey, 2 scoops of the malto, some orange juice, and water. Seems to be working pretty well. The optimum has some glutamine in it as well.

I also take a regular multi and occasionally take flax or cod liver oil when needed.

Diet is 40 / 40 / 20 and around 2000 calories or thereabouts. Typical breakfast is complex carbs and protein like oatmeal or flax meal or Kashi GoLean. Egg whites also sometimes.

My lunches are very clean, usually a protein and fibrous vegetables, like grilled chicken breast and broccoli. Sometimes some brown rice or whole wheat bread as well, depending on what I had for breakfast, when I'm working out, etc. I'll usually split this and eat every three hours while at work.

Dinner is usually a protein, hopefully fish, and vegetables. Rarely much in the way of carbs at night.

Of course, I have my mistakes and cheats, but not often.

I'm feeling pretty good, although my weight hasn't changed in two weeks. I've been measuring around 10% body fat, so I think I need to mix things up a bit.

As far as strength, some things are increasing at a regular page, especially my legs. My chest and arms are slow to increase in weight, as you can see, but they're looking good, so I'm not too worried. At this stage I might need to finally up my calories if I expect more gains there. Will play it by ear.

Thanks for the comments, and sorry for my long-winded reply.