Journal Entry 264 – Challenge Week 1

This is the first week of the company gym challenge. I have gone to the gym as normal every day of the week so far. I have also busted some plateaus on bench this week, which felt really good. I finally moved up to 200lbs on bench press after hitting 195lbs for 3 sets of 8 reps on Thursday. Very satisfying feeling. My pull workout also saw increases of reps across the board on all exercises. I added a high rep / recovery / isolation day after each push/pull workout. In other words, I do a push workout, next day is pull, next day is recovery, then repeat. The point of this recovery day is to do all the exercises I don’t have time to do on my push/ pull days. I also really liked it. The moves are 3 sets of 12-15 reps and no heavy lifting. Its main goal is to squeeze in some isolations and really just get rid of soreness. It was also really effective at reducing my soreness, because for some reason this week, I was feeling DOMS pretty d*mn bad. Cardio has been done 4 out of the 5 work days this week.

My diet this week has been around 2300 calories a day.  High protein, moderate to high carbs and low to moderate fat. Nothing special in terms of macros, but mainly just making sure I eat enough to fuel my workouts. If you are running in the morning and lifting in the afternoon and don’t eat enough, trust me you ain’t going to be feeling too hot. 😉

Workout Summary:

  • Monday – Cardio and Push
  • Tuesday – Cardio and Pull
  • Wednesday – Cardio and Recovery isolation day
  • Thursday – No Cardio  and Push (same as Monday) – PR achieved
  • Friday – Cardio and Pull (same as Tuesday)
  • Saturday – Recovery Isolation day
  • Sunday – Cardio only
Advertisements

Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out / Change )

Twitter picture

You are commenting using your Twitter account. Log Out / Change )

Facebook photo

You are commenting using your Facebook account. Log Out / Change )

Google+ photo

You are commenting using your Google+ account. Log Out / Change )

Connecting to %s