Long time no post! Sarah and I have been very busy the past few weeks with the move-in process. Homeownership as we have been told and now experienced is a lot of work. It’s one of those things you don’t really appreciate until you go through it for the first time. Most of my free time has been moving everything around, hanging stuff up, fixing repairs, and yardwork. That being said the house looks great! We also had a home warming party last night, which was a ton of fun.
I have been tearing up my workouts recently. My workout’s format is below:
Push Compound – 3-5 sets of 6-12 reps
If at home I just do 5 sets of Pushups
Pull Movement – 3-5 sets of 8-12 reps
If at home I just do 5 sets of Pullups
Abs – 3-4 sets of 8-12 reps
That is all. I do this workout style every day and I take days off as needed, but usually only one day off on the weekend. I found by not overdoing the volume and avoiding the “junk volume/movements” I’m able to workout like this every day and perform well on every movement. My bench is already up 10lbs from this style of lifting. I try to heavy bench twice a week. I’m also doing heavy abs every workout and can really feel a difference when lifting heavy weights on my compound movements. I love it so far and another huge positive of this style of lifting is that it only takes 35 minutes a day.
My weight is down to 179.6lbs and it will fluctuate up to about 183lbs. I definitely lost some fat when we were moving in. There were a few days where we would literally be moving the entire day and I really only ate a few snacks during the day and a pretty light dinner.
My diet has been pretty consistent overall in terms of eating during the day. I eat pretty much the same thing every day and then kind of eat whatever at night. My dinner is usually healthy, but not always. This week I had higher carbs meals for dinner, but this can fluctuate daily. I always go low carb during the day, but dinner just kind of depends on what I’m feeling. Calories at the moment are right around 1800-2000, with usually around 2500 on the weekends.
Chipotle Rice Bowl
Protein Pudding with a banana
Chicken Philly from Kickback Jacks
Strifry with chicken, white rice and veggies.
Chipotle last week. Not sure why it was not good. Tasted like they doused it in chicken broth for some reason.
Another week in the books and strength is still going up. I’m down to about 179lbs of scale weight and feeling leaner than previous weeks. I decided to add in a light day for both push and pull workouts to replace one of the heavy workouts. I’m doing less cardio than in previous weeks at maybe 3 times a week. Sarah and I have also started playing tennis on the weekends, so while not formal cardio, it still counts, especially when it’s hot out. Diet has been around 2100 calories a day with Protein at 145 grams / Carbs 250 grams / Fat 65 grams.
Diet has been around 2100 calories a day with Protein at 145 grams / Carbs 250 grams / Fat 65 grams. My energy and well being is much better with more carbs and fats in my diet without adding in super high amounts of protein. I also noticed I really don’t eat a ton of meat anymore. I have a pretty good sized serving once a day and that is about it. A lot of my protein comes from protein powder, vegetables, and protein bars. Not saying that I have been actively trying to cut meat out of my diet, it’s just that I have unconsciously reduced it.
As for my workout, I moved some things around:
PUSH – HEAVY
BB BENCH PRESS – 3 sets of 6-8 reps
INC PRESS MACHINE – 3 sets of 12 reps
DIPS – 3 sets by Max
PULL – LIGHT
CHINUPS – 3 sets of 6-8 reps 1 set with bodyweight
LAT PRAYERS 4 sets of 12 reps
SEATED INC CURLS – 4 sets of 12 reps
DB LATERALS – 3 sets of 12 reps
REAR DELT MACHINE – 3 sets of 12 reps
CABLE PULLS – 3 sets of 12 reps
MACHINE CRUNCH – 3 sets of 12 reps
CABLE CRUNCH – 3 sets of 12 reps
PUSH – LIGHT
DB INC BENCH – 3 sets of 12 reps
CABLE FLYS – 3 sets of 12 reps
EZ SKULLCRUSHERS – 3 sets of 12 reps
PULL – LIGHT
TBAR ROWS – 4 sets of 12 reps
LAT PULLDOWN (VARIOUS GRIPS) – 4 sets of 12 reps
DB CURLS – 4 sets of 12 reps
TENNIS, CARDIO OR LIGHT CALISTHENICS
Other than that Sarah and I are going to a company party this weekend. My company reserved Brown’s Island in Richmond for 4 hours and provided us a hotel to stay in downtown. Also, food and drinks are free. I think it should be a good time and my company is awesome. Probably go downtown after it ends, which is like a 2-minute walk from where we are. Should be a late night, but a really good time.
Plaza Azteca Salad
Chipotle – My favorite
Chicken, veggies, sweet potato
Chipotle Bowl numero dos
Belmont Pizzeria half grilled chicken sub with Broccoli