Another good week in training:
- Sunday – 4 mile run
- Monday – 5 mile run
- Tuesday – 2 mile run and machine weights (upper body 3 sets of 10 reps) 1 mile walk
- Wednesday – Same as Tuesday
- Thursday – 2 mile run and Upperbody free weights (3 sets of 10 reps)
- Friday – 3 mile run and Upperbody Free Weights (3 sets of 10 reps)
- Saturday – 2-3 mile run and upper body free weights (3 sets of 10 reps)
Been focusing mainly on upper body, while saving my legs for running. I can’t stand when my legs are so sore that walking becomes difficult. In my opinion, big legs don’t look good anyway, so I don’t see the point in doing super heavy and high volume days with legs. My upper body has been responding nicely though. I think the reduced workload on the legs besides running has helped my upperbody progress a lot. I have mainly been focused on rep goals again and sticking with 3 sets of 10 reps, while hitting the upper body 5 days a week.
Rep goal means once you hit at least 30 reps with a certain weight, you then increase the weight used. So if I hit 34 reps (70lbs x 12,11,10 – total reps 34) with 70lb dumbbells on a flat bench press, I then increase to 75lbs and stay with that weight until I get at least 30 reps. This is good for size and strength and still focuses on progressive overload. I’m still steering away from heavy weights though. 10 reps feels good and I want to keep it around that. Also on the first set of each exercise I try to get as many reps as I can. So instead of stopping at 10 reps like a traditional 3×10 workout, I just go as many as I can get. I got this from Menno Henselmans and recently worked it back into my routine.
Diet has been high protein, moderate carb and low to moderate fat just like in other weeks. One day I ended up hitting close to 250 grams of protein. A little too much but whatever. I feel really good in the gym and my size seems to be improving without fat gain. If I had to estimate, calories are around the 2200-2400 calorie range for the week. Appetite is still very strong. I was thinking of doing an epic cheat day soon, because some days I feel like a bottomless pit, but I may let that day find me instead of planning it for a certain day. I honestly think with the work I’ve been doing recently, it would provide some favorable effects for me.
My weight is holding steady around 171-173lbs on average.