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Road to Provincials: Day 20/231

By Dave Leek | In Gym, Self Image, Weight Training | on November 7, 2014

November 7, 2014

Road to Provincials: Day 20/231

Weight: 215.9

The road is feeling a lot less intimidating today. My mood and energy have both made a nice uptick again and it feels good. There’s just something about a sunny Friday that always makes you feel awesome and I’m riding that high today for sure.

I just finished putting in a pretty solid shoulder workout and my post-workout meal didn’t stand a chance. I’m extra hungry today so I’m probably going to wait about 45 minutes to digest a little and then stuff the gullet once again with some rice, chicken and beef (I know, mixing proteins!? I’m crazy like that).

Here’s today’s workout for those interested in making some boulder shoulder gains as well:


Warm up – Incline treadmill walk – 5min


Shoulder Press – 2/20,15 (wrmp), 3/12,10,8

DB Seated Shoulder Press – 3/10

DB Standing Side Lateral Raises – 3/12+3 Drop Sets (roughly 20-30% drops)

Cable SA Side Lateral Raises – 2/20ea

Reverse Pec Fly Machine – 2/12

DB Bent Over Lateral Raises – 3/12

Smith Machine Shrugs – 3/12+10s hold on last rep


I still haven’t put any work in on the midsection, which means this weekend is going to consist of strength work, intervals and core until I can’t stand upright. Actually, I lied – I did end up doing a few sets of leg raises during yesterday’s chest/biceps workout and on my third set, my abs cramped up so bad I could barely move! If that isn’t a sign that my core needs more work, I don’t know what is.

My abs were weak for my last show and I told myself this would be one of my strong points come my next show so it’s about time I kick it up or I’m going to look the same as last time and be royally pissed. I think I might just start wearing belly tops to the gym to force myself to improve my abs out of sheer embarrassment.

I’m really looking forward to the weekend. I want to do exactly what I talked about yesterday and focus fully on me and my goals and spend the rest of the time with Dea and Rico. Those two are what keep me the happiest these days. I can’t stress how important it is to have a ‘rock’ or in my case, two that can keep you grounded and bring your mood up regardless of how you’re feeling or what you’re going through. My girl and my dog are those true sources of happiness and I consider myself lucky to have that. So this weekend will be a relaxing combination of client programming, personal reading and recharging with my family. It doesn’t get much better than that.

On a nutritional side note, I might make some adjustments to my current meal plan, which I will post up here for you to see also. Granted, I haven’t been following the current one nearly as closely as I would have liked but I’m wanting to see a leaner Dave in the mirror while making some gains so that I can feel a bit better about my appearance on this path to 230lbs. I understand that the ‘lean bulk’ is the holy grail when it comes to the world of training and nutrition but it can be done and it would make me feel better than just seeing the scale climb due to a bigger softer Dave. The only adjustments I want to make are going to do with my carbohydrates. The amount/percentage will remain the same for the time being but I want to move a bit closer to that of a paleo layout and really limit my carbohydrate sources to mostly vegetables. I will most likely keep sweet potato in the mix but if possible, I want to kick out the rice, definitely the corn (that crap didn’t sit well with me at all) and any oats in my occasional morning shake.

I realize that if my carb count is still the same it might not make a huge difference in leanness but I also know that eating foods that cause gut irritation and autoimmune responses isn’t helping with how I look and feel so I want to fix things up from the inside out and see what it does for me.

Anyway, that’s all for me today. I’m off to do a little reading and then passing out hard. See you tomorrow with a progress picture and hopefully a little video update if I can get my ass around to filming one.


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