3/14 – 177.6lbs – 2500 calories – 8500 steps – 4.22 miles
3/15 – 176.2lbs – 2300 calories – 10000 steps – 5 miles
3/16 – 176.4lbs – 2000 calories – 12500 steps – 6 miles
3/17 – 176.2lbs – 2400 calories – 11000 steps – 5 miles
3/18 – 177lbs – 2300 calories – 12000 steps – 6 miles
3/19 – 176.2lbs – 2350 calories – 8500 steps – 4 miles
3/20 – 176.6 lbs – 2300 calories – 10400 steps – 5 miles
Average Weight – 176.6lbs Average Calorie Intake – 2300 calories
This was my first full week on my new split. I really enjoyed it and even though each workout was only 5 moves, it took about an hour to complete. I lifted more than I have in a long time on my key exercises.
- Bench Press – 1st workout – 195×5 reps – 2nd workout 200×5 reps
- Standing Shoulder Press – 1st workout – 105×4 reps – 2nd workout 105×6 reps
- Chinups – 1st workout – 35×5 reps – 2nd workout 40×5 reps
- Hang Cleans – 1st workout 95×6 reps – 2nd workout 110×6 reps
- BB Squats – 1st workout 235×4 reps
- DB Lunges – 65s x 5 reps
So 3 different workouts, with each workout focusing on two main moves. I also added an hypertrophy move right after I do the first two main moves. I have this move structured so that you use the same weight each week for 3 sets of 6-10 reps. Once you can do 3 sets of 10 total reps, you can increase the weight. For example, if I’m doing DB rows for 3 sets of 6-10 and I get 3×10,9,8, I would use the same weight next week and aim for 3×10,10,10. If I dont achieve 10 reps on ALL 3 sets then I continue using the same weight until you do.
I really like the simplicity / minimalism of this type of workout. It eliminates the unnecessary exercises that may even be working against you. I also achieve a really good pump since I feel like the quality of my form has improved since I dont feel like I need to save strength for later movements.
Every day this week, except for days I train Push muscles, I have done at least 100 pushups a day. I started with sets of 15 reps, but not I’m knocking out 20 reps a set. As long as I get 100 it doesnt really matter how many sets it takes. I knocked out 40 in a row yesterday and my form has gotten much better overall on pushups then in the past. Its also a really good way to get a good pump.
By focusing on the essentials, I’m hoping to slowly walk my lifts up a good 2.5-5lbs up each workout. By reducing the unnecessary volume and decreasing the days I was lifting from 6 to 4 days, and also hitting each muscle group at least every 4-5 days (except legs), I expect my strength levels to respond favorably. I also noticed increased enjoyment during my lift days, by cutting back to 4 days. I feel refreshed and ready to go instead of the drag type feeling I experience on some days when I try to do 6 days.
Here are goals I hope to achieve by the end of the year:
- Bench Press 225×5 reps
- Standing BB Press 125×5 reps
- Chinups 60×5 reps
- Hang Cleans 135×5 reps
- BB Squats 250×5 reps
- DB Lunges 75×5 reps
Bench Press is the most important to me. I really want to get that going. Also standing BB press as well because usually when that goes up, it means your core is getting much stronger as well. I forgot to mention I do Abs on Leg Days and usually add one move for 3 sets of 6-10 reps at the end of at least one other workout during the week. Usually a heavy cable crunch.
Here are my workout notes starting from last Thursday.
Nothing special in nutrition this week. Added an extra 200 calories (averaged out over the week) to my baseline to hit around 2300 calories. Average weight stayed about the same.
- Protein usually around 180-210 grams
- Fat usually 75-90 grams (usually mid 80’s)
- Carbs usually 90-150 grams
I also usually carb up on Saturday. I dont really do a carb refeed, but mainly just eat more starches than usual starting at lunch time. Protein is a bit higher than necessary, but again I just like eating a lot of protein with each meal and prefer the taste over carbs. I’m sure some of the excess protein converts to carbs, but it doesnt bother me. I like eating this way and only plan to mess with it if my lifts start to stall. I do think adding an additional 50grams of carbs to workout days is a good idea though. This week I consumed it as oatmeal right before bed, but I may get some roasted potatoes from trader joes and eat it with dinner. I like buying premade potatoes though, because they are a huge pain to fix and cook raw haha. Oatmeal is much easier to prepare than potatoes, because I dont heat it. I use the low sugar instant oats mix it with a little protein powder and almond milk and eat it like that. Tastes incredible.
I also aim to consume at least 3 whole eggs a day. Usually 1 in the morning with my vitamins and 2 in my lunch. My vegetable intake is high as always with lots of broccoli and spinach. My fruit intake is always at least 1 cup of berries a day and sometimes I eat a banana. Been eating a lot of avocado recently too, but these things are a pain. You have to wait until they ripen and then eat them at least within 2 days. So you almost feel forced to eat it or else its going to go bad. I still like cheese and eggs as my main fat sources, because they dont go bad nearly as fast. Also tried some Trader Joe’s Bolognese sauce and it was incredible. Very thick texture and almost tasted like a cream based sauce. It has a higher fat content than most, but less sugar so its fine with me. Been eating Kim-Chi before my vitamins each morning too. Food Lion has a good brand for about $4, which is much less than most places sell it for.
Some Pics from the week:
Shrimp and Vegatbles
1 whole egg
1 crab rangoon
Meat and Veggies
Meat and Vegetables with Special K chips
3 low sugar great value packets
3/4 scoop of protein powder – vanilla
berries on top
Meat and Veggies
1 whole egg
2 whole eggs
5.5oz of lean meat
1oz of cheese
1/2 cup of bolognese sauce