Week 6 Report – My Six Week Workout

Worth the Ride

I started this workout shortly after I had been on vacation, the first week in September.  I’ve learned a bit about myself in terms of self control, discipline, and motivating factors.  Key Successes for me have been the lack of beer I’ve drank, cleaning up my diet, and having a supporting and loving family.  I also thank anyone reading and hopefully have inspired you to do whatever your goals are.

Where Did I Start Week 6

Last Week, I was weighing in at 172lb, 17.9% BF, 42.2% muscle mass.

How Were My Lifts for Week 6

Monday – Legs
Exercise Set 1 Set 2 Set 3
 Deadlift  245 x 6  255 x 6  255 x 6
 Squat  245 x 6  245 x 6  245 x 4
 Dumbbell Lunges*  185 x 6  185 x 6 185 x 6
 Leg Press Calf Raise  250 x 18  250 x 18 250 x 18

* I had to do dumbbell lunges as all the squat racks were being used.

Tuesday – Chest/Triceps
Exercise Set 1 Set 2 Set 3
Incline Barbell Press 180 x 6 180 x 6 180 x 6
Bench Press 195 x 6 195 x 4 195 x 3
Skull Crushers 100 x 6 100 x 6 100 x 6
Weighted Dips 50 x 6 55 x 6 55 x 6
HIIT 10:00 – Interval Training on the Elliptical
Wednesday – Back/Shoulders
Exercise Set 1 Set 2 Set 3
Weight Wide Grip Pull Ups 35 x 6 35 x 5 35 x 5
Bent Over Barbell Rows 175 x 6 175 x 6 185 x 4
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 Shrugs 215 x 6 215 x 6 215 x 6
Thursday – Biceps/Abs
Exercise Set 1 Set 2 Set 3
Hammer Bar Curl 105 x 6 105 x 6 105 x 6
Incline Dumbbell Curl 50 x 5 50 x 4 50 x 4
Preacher Curl 100 x 6 100 x 6 100 x 6
Ab Circuit** 10 15 20
HIIT 4 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.

Friday

HIIT – 25 minutes, 15 seconds of Intervals

Sunday

Hockey Game In the Evening – We came close to tying it up.  A unfortunate play and communication between our goalie and the bench ended up losing the game 5-3 on what I would describe as a 1/4 empty net.

Self Assessment

  • I improved some of my lifts as I was able to increase weight for having done six reps
What I’ll Do Differently
  • Motivate myself to lift a little bit more as I was reaching the six rep range for a number of lifts.

Conclusion of Week 6

Measurements According to Scale

Weight – 171.6lbs

Body Fat – 17.8%

Muscle Mass – 42.5%

Time to Rest

After six weeks, I’ve learned quite a bit about myself and what it takes to drop weight and become a bit stronger.  Over the next week, I’ll be taking it easier.  I can’t sit still for too long.  The timing probably couldn’t have been better as I tweaked my shoulder in my hockey game last night, so that’ll take some time to heal up.  I have a full range of motion, but it’s painful in some instances.  It was tough to sleep on either of my sides.

Should you have any questions directly for me about my six week workout, you can find me on twitter @swollbro, or you can email me at paul@swollbro.com.

 

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