Another week in the books. No major plateau busting this week other than I’m crunching the most for abs I ever have before. I really do think working abs almost every day has really helped increase my lifts. Still doing very little isolation and sticking to the Push / Pull / Abs everyday setup
Sarah and I are going to a party tonight with some of my co-workers. Our company has a big release set for Monday, so we figured we would party before the extra stress starts from work. Another Pro Tip: Keep dietary fat low on the days you drink. This greatly reduces the risk of storing fat.
Other than that I’ve been watching the original Berserk show on DVD, that I borrowed from my good friend Cameron. It’s been awesome so far. Very graphic show, but it is anime. It is far from a fairy tale and the theme is very dark. It has very little lighthearted comic relief like a lot of other shows have, but I think this make for a more dramatic and epic show. I’m a huge soundtrack fan, so here is a song from the show: Gut’s Theme.
Burger with potato roll and veggies
Rise Glazed donut from my boy Carnes!
Salad with roll and crab rangoon
Veggies with a potato roll and cauliflower gnocchi from trader joes
Lenny and Larry Cookie
Kickback Jack’s chicken salad and fries
Chocolate Oats with a banana.
Another week in the books. This was actually my long week at work, but it felt pretty short overall which is nice.
Training has been great this week. I increased my bench to 225lbs for reps of 7, 5, 5. This is, of course, using a full range of motion. I’ve also been increasing my incline dumbbell bench up to 85lbs in each hand for about 3 sets of 6 reps. My chinups have not been going up as much as I would have liked. I always seem to plateau on those for some reason. However, the lat pulldowns and t-bar rows I have been doing have been going way up. I’ve been doing cable crunches every day on the same machine. I’m up to 130lbs of resistance for about 6-8 reps. The entire stack goes up to 160lbs. Once I hit this number, I plan on just increasing the reps. I think doing these abs movements every day is really helping me with my bench press.
As for diet, pretty much more of the same. I’m really not sure if the way I’m eating is helping me increase my lifts so much or literally just the way I’ve arranged my split. Could also be a combination of both. I will admit that the past 3 days my diet has been all over the place. It didn’t seem to hurt my bench though!
Chicken Philly from Kickback.
Turkey and Cheese bowl.
Chicken Quesadilla Salad
Cheese Fries at Kickback Jacks
Today marks the end of my 3-week hiatus. I’ve had a lot going on recently and never really had a chance to sit down and write a post. Over the past 2 weeks, Sarah and I bought a dog! It is a shih-tzu / bichon mix that is 100% hypoallergenic. This was more for Sarah than for me as I’m not allergic to any dogs. We named him Luke after Luke Skywalker. Coincidentally he was born on 5/4/2018, which is Star Wars day and the date of our rehearsal dinner. Not going to lie, he is a lot of work. More work than I thought it would be and I’ve had dogs my entire life, but it has been awhile since I had a puppy and I forgot the amount of energy these dogs have. Also, he’s a lot of money. I know startup costs are high, but if you are running low on money and are thinking about getting a pet, I highly recommend thinking again.
I do have good news to report in terms of my lifting progress. I set a personal record on the bench press for 225lbs at 6 reps. The bench has felt fantastic recently and I actually did that with a cold. I’ve been sick since I left the beach last weekend, but it did not seem to affect my lifts. Recently I’ve been prioritizing the bench above all else in the gym. The prioritization has paid off. My goal is to get my bench press to 225lbs for 3 sets of 8 reps with ease. Once I hit this, my bench lifting goals will pretty much be complete. Funny enough my weight has been going down as well. I’m sitting at roughly 179lbs. I’m benching more at this weight than I was at 185lbs. My goal is to get down to the 170-175lbs range, while continuing to increase my strength. My overall volume in the gym has been low recently. My diet consists of a ton of protein and little carbs and moderate fats at the moment. This is my go-to when trying to lose fat and look my best. Since my volume is low, my strength has still been going up as there isn’t a ton of muscular damage to repair. I have barely run at all recently as well. I think once in the last month.
My workout schedule is heavy bench 3 sets of 6-8 reps 3 times a week every other day. I then do a Pull movement for 4 sets of 6-10 reps (heavy) and then an abs movement for 3 sets of 6-10 reps.
On the days, I’m not doing a bench I do the same setup scheme, but usually either an Incline Dumbell Press or Pushups instead of flat bench. I’ve found that by keeping the volume low each day, I can come back the next day and hit it hard regardless of what I did the day before. Obviously works since my bench has been skyrocketing recently.
My diet is pretty simple at the moment:
- 2 12oz Coffees with half and half
- Protein Shake
- 2 hardboiled eggs
- *Our Little Rebellion Protein Crisps 1 5oz bag (eaten throughout the day)
- Nicotine Gum
- 12oz of either ground Turkey Meat or Beef with cheese and small amounts of vegetables
- Protein Pudding with blueberries
That is pretty much it almost every single day. Sounds boring, but I really like it. It’s helping me shred fat and increase my lifts at the same time. Don’t mind if I do.
Jerky and Frying Cheese
Ground Turkey, Frying Cheese, Veggies – My dinner almost every night
Steak and wings with double broccli from Kickback Jacks
Luke and I going to the beach
Crab Legs at Wicked Tuna
Panera Cobb Salad
Beef and Veggies
Turkey with onions and peppers