3/21- 175.6lbs – 3300 calories – 7200 steps – 3.5 miles
3/22- 176.6lbs – 2050 calories 7000 steps – 3.5miles
3//23- 177.8lbs – 2020 calories – 14000 steps – 6.5miles
3/24- 178lbs – 1800 calories – 10000 steps – 4.6 miles
3/25- 178.8lbs – 1700 calories – 11000 steps – 5.2 miles
3/26- 177.8lbs – 1900 calories – 10000 steps – 4.8 miles
3/27 – 177.6lbs – 2800 calories – 13500 steps – 6.4miles
Average Weight – 177.5lbs / Average Calorie Intake – 2200 calories
PR’s set in every lift this week:
- Barbell Bench Press – 205×5.5 reps – second workout 210×3.5 reps
- Barbell Standing press – 110×5 reps – 2nd workout – 115×5 reps
- Chinups bodyweight +45lbs = 4 reps
- Hang Cleans 115×6 reps
- Squats 235×5 reps
- Barbell Lunges 135×5 reps each leg
I changed lunges from dumbbells to barbells. I feel like this is easier to progress on from a strength standpoint and also feels a bit different than DB’s. So pretty much every exercise is done with barbells at this point. I’m also really getting into the standing shoulder press. Just feels like a good exercise to get strong in and feels much more beneficial for core strength then sitting down.
One of my bowflex Db’s gave out this week and I think its done with. That means I’m doing everything with barbells which honestly only changed out a few exercises. Incline press was affected, but I kind of like doing it with the barbell for a change. I just make sure to squeeze the shoulder blades together to prevent my shoulder from taking over the movement.
I do enjoy this split though as I have lots of energy and drive for each session. I do miss some of the higher rep work just from an energy/pump standpoint, but my strength is going up, so I’m not going to mess with it. The best part about this split is the motivation I have to lift more weight every workout. The workouts are more organized this way.
On the rest days, I just walk to get at least 5 miles and make sure to hit my 100 pushups. I know I have done at least 100 pushups each day, but some if not all days were closer to 150 pushups. I usually do sets of 20 unless its a push day, then I drop down to 10-15 a set.
Average Intake was about 2200 calories with two high days on the Friday and Saturday. A decent amount of those calories came from alcohol, so not the most beneficial sources towards body composition.
I’m also going to play around with my macros a little bit and add more carbs at night and take down fat a bit. I want to keep fat around 55-65 grams and carbs up to 150-180 grams a day. Protein is the same, but may end up dropping that a bit as well. Most of these carbs are going to come from fruit and potatoes at night. I found a real quick and easy way to make homemade french fries and they taste incredible. Not to mention potatoes are incredibly filling and cheap source of food. They also have a lot of potassium, which could eliminate excess sodium and water retention. I may include some white rice some days, but probably will stick to potatoes from a satiety standpoint.
Protein will be higher during the beginning of they day and around dinner, I may just get in 30-40 carbs and probably double that in carbs. Carbs release serotonin, but eating too much protein with carbs can interfere with that. So the goal is to eat enough protein, but allow the carbs to “go to work” at night. I will admit its hard to not eat a lot of protein haha. If I dont have at least 5-6oz it just doesnt feel like enough, but to make room for more carbs I will drop them a bit.
Sample Dinners would probably be:
- Pasta with marinara, veggies and 2oz of chicken
- Pizza with reduced fat cheese and low fat pepperoni
- 3-4 potatoes cut into fries with 4oz of chicken and veggies
Again the goal is reduce protein a bit at night and really get the serotonin release from carbs.
Some pics from the week: