Week 2 Report – My Six Week Workout

Feeling Good Week 2

After getting my diet dialed in this past weekend, I’m feeling a bit more energized in the mornings.  I haven’t felt nearly as tired as I have some mornings in the past.  The trips to the bathroom have also been a bit more pleasant.  I can mostly say, I haven’t felt crazy urges to drink alcohol, eat overly sugary food, or eat way more than I need.  I have felt hungry at times, but it comes with the territory of losing some extra pounds.  Typically I just fill those voids with water.

Where Did I Start Week 2

Last week, I was weighing in at 173 lbs.  Ideally, I should be losing 0.5-1 lb/week.  Below is the progress I made this past week.

How Were My Lifts for Week 2

Monday – Legs
Exercise Set 1 Set 2 Set 3
 Deadlift  275 x 6 +2 reps  275 x 5 +2 reps  275 x 4
 Squat *  135 x 6 -90lbs  185 x 6 -40lbs  205 x 6 -20lbs
 Barbell Lunges  155 x 6  155 x 6 155 x 6
 Leg Press Calf Raise  180 x 18  180 x 18 180 x 18

*I was concentrating exclusively on form even to the point where I took off my shoes. The shoes I typically wear to the gym are running shoes and can make the knee wobble.

Tuesday – Chest/Triceps
Exercise Set 1 Set 2 Set 3
Incline Barbell Press 175 x 6 +10lbs 175 x 6 180 x 5 +10lbs-1rep
Bench Press 190 x 6 +5lbs 195 x 6 +10lbs 195 x 5 +10lbs +1rep
Skull Crushers 90 x 6 +10lbs 90 x 6 +10lbs 90 x 6 +10lbs
Weighted Dips 45 x 6 +1rep 45 x 5 -1rep 45 x 5 -1rep
HIIT 10:00 – Sprint for 15 seconds and moderate job for 45 +7:00
Wednesday – Back/Shoulders
Exercise Set 1 Set 2 Set 3
Weight Wide Grip Pullups 25 x 6 25 x 6 -5lbs+1rep 25 x 6+1rep
Bent Over Barbell Rows 155 x 6 +20lbs 155 x 6 155 x 6
Standing Barbell Shoulder Press 115 x 6 +10lbs 115 x 6 115 x 4
Front Raise 35 x 6 40 x 6 +5lbs 40 x 6 +5lbs
Dumbbell Reverse Fly 20 x 7 -5lbs+1rep 25 x 6 25 x 6
Dumbbell Shurgs 180 x 8 -2reps 190 x 6 -1reps+10lbs 180 x 6 +10lbs
Thursday – Biceps/Abs
Exercise Set 1 Set 2 Set 3
Hammer Bar Curl 85 x 6 +20lbs 85 x 6+10lbs 85 x 6
Incline Dumbbell Curl* 35 x 6 35 x 6 35 x 6
Preacher Curl 80 x 6 90 x 6 90 x 6 +1rep
Ab Circuit** 10 15 20
HIIT 10minutes – Sprint 15 seconds moderate at 45 seconds

*I switched to incline dumbbell curl from standing dumbbell curls from the week 1.

Friday

HIIT Training – 25 minutes on the Elliptical

Below is a picture of my post-HIIT Elliptical workout.

swoll-bro-friday-2016-09-23

Self Assessment

  • Concentrating on the form of the squats and going in just socks was great
  • Other than dinner time, meals that are planned are easy to keep in a routine
  • Elliptical felt just as good as running
What I’ll Do Differently
  • Start Running for HIIT training and possibly add a couple of minutes

Conclusion of Week 2

I feel I had a great week, and did well enough that it showed on the scale.  This week I lost 1.8 lbs weighing in at 171.2 lbs.

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