Journal Entry 233 – Moving Up

Well received some really good unexpected news at work last week and I got promoted to a higher position. This position in Monday – Friday 9-6. I will be in training for the next 5 weeks before I start doing the actual job. Really like the company I work for and its a smaller company on the rise. Pretty exciting time to be working for such a place and the benefits are basically amazing. The only thing is that my schedule has changed once again haha.

My plan is to lift 4 days a week now. Tuesday, Thursday, Saturday and Sunday. Going to do a Legs/Back/Biceps day and Chest/Triceps/Shoulder day. Although shoulders will actually be done on everyday to some degree. So hitting muscles directly twice a week. I ran through two of these workouts already this week and I was in and out of the gym in 45 mins. I’m also doing no cardio and don’t plan on starting either. I’m also subbing out BB shoulder press for INC BB Bench Press for one of my key movements. Mainly because every time I try to do shoulder press its taken in the gym, because my gym only has one.

Strength has been on the rise recently. DB Rows up to 120lbs, Squats up to 245lbs, INC BB Bench around 165 reps and Bench is still sadly around 195 although I may bust that today. Here is a sample layout of my workouts:

  • Main Move – 3 sets of 4-6 reps
  • Compound Move – 3 sets of 6-8 reps
  • Compound Move – 3 sets of 6-8 reps
  • Shoulder Move – 3 sets of 6-8 reps
  • Isolation – 3 sets of 8-10 reps
  • Isolation – 3 sets of 8-10 reps
  • Optional Abs Move – 3 sets of 6-8 reps

Usually do two moves for the big muscles and one for arms.

As for diet I have been eating very similar to the warrior diet here recently and honestly I’m enjoying it. Last week everyday was basically 3 packs of beef jerky (210 calories) coffee with cream and splenda (30 calories) and protein pudding in the afternoon before the gym (200 calories). For a total of 440 calories. I then hit the gym after work and eat around 1000 calories for dinner to hit roughly 1600 calories a day. I also eat a Quest Bar throughout the day. Do this with the right foods and it feels like a straight up feast. I’m doing this now out of convenience and the fact that I like to take time and eat a nice meal. I dont have time to do that during day the and really enjoy it. I’m also using it for flexibility in food choices on some nights since I’m dating someone I really like now. I can eat big meals or unhealthier foods and still fit it into my goals very easily. 1600 is my goal, but sometimes I go lower or higher depending on the day. Last night I hit 2400 calories and I usually hit this amount on the weekend fairly often, which is fine. The previous dinner acts almost a preworkout meal for my bench workout which could use some extra fuel. My weight has hit a low of 166.6lbs this week as well.

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