Week 4 Report – My Six Week Workout

Sticking to My Guns

Week 4 again presented challenges and obstacles in terms of diet.  Friday night after a week of training my wife and I had a date night.  We went bowling, and I think for the first time hadn’t drank a beer while bowling since I turned 21.  Funny enough, I ran into one of my friends who was there will a tall boy of a light beer.  Still, I remained dedicated to my goals and drank water while there.

Later in the night, I may have let loose a bit on the diet having gone to the Ichiban restaurant, but I WAS STARVING.  Either way, still no beer this time around, just enough food to feed my entire family in one plate.

Where Did I Start Week 4

Last Week, I was weighing in at 170.4lbs and I was concentrating on getting my legs moving on the treadmill more this week.

How Were My Lifts for Week 4

Monday – Legs
Exercise Set 1 Set 2 Set 3
 Deadlift*  235 x 6  245 x 6  255 x 4
 Squat  225 x 6  235 x 6  235 x 6
 Barbell Lunges  165 x 6  175 x 6 +10lbs 175 x 6 +10lbs
 Leg Press Calf Raise  250 x 18  250 x 18 250 x 18
Tuesday – Chest/Triceps
Exercise Set 1 Set 2 Set 3
Incline Barbell Press 180 x 5 175 x 6 175 x 4
Bench Press 195 x 6 195 x 6 195 x 5
Skull Crushers 100 x 6 100 x 6 100 x 6
Weighted Dips 50 x 5 50 x 5 50 x 4
HIIT 10:00 – Sprint for 15 seconds and moderate job for 45
Wednesday – Back/Shoulders
Exercise Set 1 Set 2 Set 3
Weight Wide Grip Pullups 30 x 6 30 x 5 30 x 5
Bent Over Barbell Rows 165 x 6 165 x 6 165 x 5
Standing Barbell Shoulder Press 120 x 6 120 x 6 120 x 6
Front Raise 40 x 6 40 x 6 40 x 6
Dumbbell Reverse Fly 30 x 6 30 x 6 30 x 6
Dumbbell Shurgs 190 x 6 190 x 6 190 x 6
Thursday – Biceps/Abs
Exercise Set 1 Set 2 Set 3
Hammer Bar Curl 90 x 6 100 x 6 100 x 6
Incline Dumbbell Curl 45 x 6 45 x 6 45 x 6
Preacher Curl 85 x 5 85 x 6 85 x 5
Ab Circuit** 10 15 20
HIIT 20 minutes – Sprint 15 seconds moderate at 45 seconds – I went to the gym in the morning then decided to do HIIT later in the afternoon.

** Ab circuit consists of ab wheel reps, medicine ball twist with 20lb ball, and crunches with one minute rest between sets while adding on more reps.

Friday

HIIT Training – 10 minutes of sprinting on the track and 15 minutes on the elliptical.

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Self Assessment

  • I did a great job adding weight and did so if the prior week I was able to perform 6 reps on each set for an exercise.
  • I kept my willpower and self control rocking.  It’s been three weeks now with no alcohol.
  • More running for HIIT.  My shins are pretty sore today.
What I’ll Do Differently
  • Keep adding weight as my lifts are going up.
  • This time around I felt like my deadlift was a bit stronger after doing squats first.

Conclusion of Week 4

My weight, according to my old scale, is going down.  I’m currently sitting at 169.6lbs dropping 0.8lbs for the week.

My new scale has helped assess my BF%, helping calculate my lean mass which gives me a better picture of how I should be eating per diet recommendations.

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