12/20 – 177.6lbs – 2800 calories – 12500 steps – 6 miles
12/21 – 176lbs – 1800 calories – 12777 steps – 6 miles
12/22 – 178.4lbs – 2200 calories – 7300 steps 3.5 miles
12/23 – 178lbs – 1700 calories – 12700 steps 6 miles
12/24 – 177.4lbs 2700 calories (guessing) – 10000 steps – 4.8 miles
12/25 – 178.4 lbs – 3000 calories (guessing) – 4300 steps – 2 miles
12/26 – no weigh in (179 guessing) – 2500 calories – 12000 steps 5.6 miles
Average Weight – 177.8lbs – 2400 calories average intake
Did a 3 day split this week of upper, lower, upper. I did upper body on Christmas Eve and it was an awesome workout. I knew Thursday was going to be an off day and both Christmas Eve and Day would be packed with calories, so I figured I would hit the whole upper body hard and I really enjoyed it. I was sore all over my body and I made sure to feast in order to feed the gains. 😉 Friday was lower body and I did deadlifts, lunges and a ton of abs. Saturday will finish the 3 day split with another upper body workout.
I actually enjoyed this split a lot. I went heavy on the first move for 5/4/3/2/1 and did about 205lbs on Bench this week and 205lbs for Deadlifts. I really want to get these totals higher especially for deadlift, so I’m going to keep these consistent in my program.
I was reading boring but big, which is a program by jim wendler. I designed my split after his workout, but I’m definitely not doing the exact program. He basically simplified his workouts and built them around one key lift. His four key lifts are Squat, Bench Press, Deadlift and Military Press. After you do the main lifts everything else in the program is build around supplemental exercises that work to increase the poundage on the main lifts, by making the smaller muscle groups stronger. I’ve seen two variations of his split. One being and an upper/lower 4 day split. The other being a 4 day bodybuilder split with a chest/tris day, back/bi day, legs/abs day, shoulders/abs day. I really like them both and plan to use one of these variations for the next year to boost my weight totals.
Didn’t break any records in the gym this week, but all were very good workouts. I’ve also been nailing abs here recently to get a stronger and bigger core. A lot of wood choppers with dumbbells and cables have rocked my abs. Soreness has lasted for 1-2 days after hitting these and I plan to keep them in my routine indefinitely.
Kind of a disorganized week both for lifting and nutrition, but Holidays have a way of doing that. I plan to start doing high/low days during the week and start a carb/calorie cycling diet over the new year. My average calorie intake was high this week, so no real fat was lost, but its all good. 🙂
For the calorie cycling I plan to have 3-4 lifting days each week and do 2-3 high days and the rest low days. Low days will be a lot of protein and veggies with some added fat and a little carbs. High days will be after weight training and I may not have one every workout, but at least 2 -3 of them. Calories will be a considerable amount over maintenance, so probably going at least 20% over at around 3000-3200 calories. If any fat is gained, then I will take it off with the low day that comes after it.
To be honest, I’m still not sure what I’m going to do. I want to have a more organized plan going into the new year with a synergistic diet and nutrition plan, but not sure of the exact details yet. My workout will most likely be a 3-4 day split like I stated above and the diet will be a cycling high and low day diet, but just not sure how its going to be arranged. Since football is ending I will probably start doing workouts on Saturday/Sunday, because I have access to more equipment and way more time to devote. That would leave either one to two days during the work week and the other days being cardio.
Some pics from the week;