Spring Cleaning Week 4 – JE 123

Average morning weight – 183lbs

IMG_3589 IMG_3593

Workout

  • Su- Cardio
  • M- Chest
  • T- Back
  • W- Legs and Abs
  • R- Shoulders
  • F- Arms
  • Sa- Cardio and Abs

Still going strong with the Bro split. The only progress I made with strength came with on shoulder press for 110×5 reps, Close-Grip Bench Press 145×8 and DB lunges with 50lbs in each hand for 4 x 7.  Modest increases in strength still going up as I lose body fat. Nothing groundbreaking, but I’ll take it. Cardio has been 4 miles on the weekend and 1 mile on lifting days. As for Abs found an insane new move that is modification of a reverse crunch, but also works the obliques and TVA. Very hard and I usually do 3-4 x 6-8 reps. I then finish off with some basic frog crunches. Basically only two moves, but I feel like that’s all I need.

Another slight change I made this week was slighly lower volume and one less exercise than I’ve been doing. The funny thing is I decreased the total volume, but increased the total weight I was using, which obviously helps boost strength while cutting fat. My carbs havent been that high, so I’m trying not to go all out on volume.

I may have to abadon dips (one of my favorite exercises) due to a sternum pain. I think I did it trying to use too much weight and now everytime I do dips, I get this strain in my sternum (inner chest area) and it greatly limits my strength and endurance on the exercise. I’m going to lay off for a few weeks and hopefully it will correct itself in time.

Nutrition

Chipotle Friday Night

Chipotle Friday Night

Red Blend Vino

Red Blend Vino

Chocolate Oats with berries, bananas and 2 small pancakes on top (low carb meal ;))

Chocolate Oats with berries, bananas and 2 small pancakes on top (low carb meal ;))

Weekly Mongolian Grill

Weekly Mongolian Grill

Lean Beef strips with Jasmine Rice and Broccoli (been eating white rice a ton here recently)

Lean Beef strips with Jasmine Rice and Broccoli (been eating white rice a ton here recently)

Chocolate Banana Protein Shake with Quest Bar

Chocolate Banana Protein Shake with Quest Bar

Chipotle Burrito Bowl

Chipotle Burrito Bowl

Sunday – Thursday – Calories 1800; Carbs 150 grams; Protein 160 grams; Fat 40 grams

Friday and Saturday – Calories 2400; Carbs 200 grams; Protein 160 grams; Fat 50 grams + Alcohol calories

Made a few changes to my diet this week. I moved breakfast back to 9:40 am (I used to eat it around 9:00 am) so it was closer to the time I lift weights. I usually just sip on coffee to limit any hunger I may get in the early morning. I also took some carbs out of lunch and moved them to dinner. Main reason is because if I eat too much during the day I get tired, so I moved some of this food to nightime, which helps with sleep.

I may introduce a carb refeed at some point during this week. I’m not sure what day, but if I get really hungry one day then I’ll probably just do it then. Carbs would be well over 300 on that day.

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