6/13 – Missed – 2800 calories – 9100 steps – 4.5 miles
6/14 – 176lbs – 1750 calories – 9500 steps – 4.5 miles
6/15 – Missed – 1490 calories – 9500 steps – 4.5 miles
6/16 – 173.8lbs – 1600 calories – 12600 steps – 6 miles
6/17 – 173.4lbs – 1650 calories – 14200 steps – 6.72 miles
6/18 – 172.6lbs – 1600 calories – 14700 steps – 7 miles
6/19 – 172lbs – 2300 calories – 10500 steps – 4.95 miles
Average Weight – 173.5lbs – Average Calorie Intake – 1885
Saturday – Legs and Abs
Sunday – Off
Monday – Chest and Triceps
Tuesday – Back and Biceps
Wednesday – Off
Thursday – Shoulders/Upper Chest and Traps
Friday – Legs and Abs
Really enjoyed the 2 on 1 off split this week. Its a really good blend between rest and working out and it definitely allows enough rest time in between each workout. Each workout is exactly the same and pretty basic for the most. The purpose behind that is to make sure to progress by a few reps on every workout. In the past, I used to stress about getting more weight every workout, which becomes very difficult. But progressive overload can occur from more reps or more sets as well. These tend to be easier to do then lifting more weight, especially when it comes to preventing form from breaking down.
For example, my DB shoulder press two workouts ago was 100lbs (50lbs DB’s) x 9,7,6 then 40lbs x 10. This weeks workout was 50×8,8,8 then 40×12. Very similar, but the latest workout had more overall volume in it. Not by much, but progressive overload still counts.
Been keeping the reps roughly 8-10 reps on everything. This is to allow for better form and I must admit I have been very sore after every workout. Moving back into a bodybuilder style training, which is still the best for muscular development and always will be. 185lbs squats with 8 reps, perfect form and full ROM (range of motion) is far better than 250lb squats with “questionable” form and a very short ROM. Not too mention the strain heavy weights put on the body, joints and central nervous system. Probably not going to set any records with this style of training, but not really a big deal to me at the moment.
Also probably found my favorite Shoulder workout of all time:
- DB Shoulder press 4 sets of 8-10 reps
- Incline DB Press 3 sets of 12-20 reps
- Cable Upright Row (2 close grip, 2 wide grip) 4 sets of 8-10 reps
- DB Lateral Raise 3 sets of 10 reps
- Rear Delt Raise or Band Pull Aparts 3 sets of 10 reps
- Barbell Shrugs 4 sets of 10 reps
This workout takes roughly 40 minutes (as do all my workouts) and I hit my shoulders fully and some bonus upper chest. In the past, I never liked just doing a shoulder day, but I really enjoy this one. I also noticed by moving the workouts back to every 6th day, you dont get tired or burnt out like you do when you hit them every 3rd or 4th day. It just becomes way to repetitive at that point.
I bumped up the magnesium this week from 400mg to 800mg. I read an article recently that suggest 10mg per kilogram of bodyweight, especially if you exercise. Magnesium is one supplement I highly recommend to people, based on its effectiveness against fighting stress and replenishing the adrenal gland. It also has many other benefits, but this is probably the most potent.
Based on my appetite this week and a Costco run with a lot of green vegetables, I decided to eat for fat loss. This morning weighed in at roughly 171.8lbs.
I was talking to a resident this week about sweet cravings and if I had any advice. I was like yes I do: protein powder. Elite XT when mixed into protein pudding basically tastes like cake batter, but instead of being fat and sugar, its a very high quality protein source. Since its dairy its the highest quality source of BCAA’s you can get. After eating one of these sweet cravings become non-existent. Ever since I started eating protein powder, I never having cravings for sweets. I know I would though if I didnt consume it. Also Quest Bars are a god send. Especially the ones with pieces of chocolate in it.
- Top Quest Bar Flavors
- Cookie Dough
- Double Chocolate Chunk
- Apple Pie
- Cinnamon Bun
Also one resident asked me how to get ripped. I will probably do an article soon on this with my top tips on how to do this without destroying your metabolism and losing muscle mass.
I want to start writing more articles again for this blog. Haven’t done many recently, but I recently had the urge to add a few, especially when a certain topic peaks my interest.
Some Pics from the week:
Summer salad from Sedona Taphouse with a white roll
Chicken and Steak Taco with a side of Broccoli
Black beans, spanish rice, 4 oz of chicken
Lean meat and Broccoli
Black bean, onions and chicken mix with broccoli on the side
1 whole egg with 6 egg whites
1.5 potatoes and 2-3 servings of broccoli