Week 5 Report – My Six Week Workout

Feeling Routine and Energized

If I hadn’t noticed it before, I feel my energy levels remains fairly high.  Beyond the two nights my wife and I spent tending to our daughter, I felt refreshed after a night’s sleep.  The best part of this week has been noticing how easy it is to reach my newest belt loop.

One other proud moment for me, I’ve withheld from drinking for over a month now.

Where Did I Start Week 5

Last Week, I was weighing in at 172.6lbs according to my new scale.

How Were My Lifts for Week 5

Monday – Legs
Exercise Set 1 Set 2 Set 3
 Deadlift  245 x 6  245 x 6  245 x 6
 Squat  245 x 6  245 x 6  245 x 4
 Barbell Lunges  185 x 6  185 x 6 185 x 6
 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 6 180 x 6 180 x 4
Bench Press 195 x 6 195 x 5 195 x 4
Skull Crushers 100 x 6 100 x 6 100 x 5
Weighted Dips 50 x 6 50 x 6 50 x 6
HIIT 12:00 – Interval Training on the Elliptical
Wednesday – Back/Shoulders
Exercise Set 1 Set 2 Set 3
Weight Wide Grip Pull Ups 30 x 6 35 x 5 35 x 5
Bent Over Barbell Rows 175 x 6 175 x 6 175 x 5
Standing Barbell Shoulder Press 120 x 6 125 x 6 125 x 5
Front Raise 40 x 6 40 x 6 45 x 4
Dumbbell Reverse Fly 30 x 6 30 x 6 30 x 6
Dumbbell Shrugs 200 x 6 200 x 6 200 x 6
Thursday – Biceps/Abs
Exercise Set 1 Set 2 Set 3
Hammer Bar Curl 100 x 6 100 x 6 100 x 6
Incline Dumbbell Curl 45 x 6 45 x 6 45 x 6
Preacher Curl 90 x 5 90 x 6 90 x 5
Ab Circuit** 10 15 20
HIIT 12 minutes – Interval Training on the Elliptical

** 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.

Saturday

HIIT – 25 minutes, 15 seconds of box jumps 45 seconds of rest.

Sunday

HIIT – 20 minutes of intervals on the elliptical.  Later in the evening I had my hockey game.

Self Assessment

  • I did well on increasing my cardio for the week adding a couple of minutes to each session.
  • Diet remained on track
  • No Alcohol
What I’ll Do Differently
  • I still feel my squats aren’t as good as they should be and I will be working on form for the up coming week.  I may purchase some flat sole shoes like Chuck Taylors.

Conclusion of Week 5

Measurements According to Scale

Weight – 172lbs

Body Fat – 17.9%

Muscle Mass – 42.2%

I’m happy with week five for a number of reasons:

  1. My weight is going down
  2. Strength is still going up in areas
  3. I increased my cardio by a couple of minutes

Overall week 5 felt great and I’m looking forward to a better even better educated week 6, the final week.

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