Round 2 – Form, Constant Improvement Are My Top Two Weight Training Goals

Back At It

Over the course of my last six weeks, I learned quite a bit about myself.  I learned my tolerance for alcohol has significantly dropped, how to eat better and not drive myself nuts, but most importantly putting together a plan, consistency, determination, and patience can lead to expected results.

Bored With Your Workout?

I’ve never been a believer of this excuse, unless you are running on a treadmill every time you’re in the gym.  Then I can sympathize.  That would drive any sane person nut.  Even then, I think you could test your abilities to make it less boring. A while back, I was trying to match my old high school PR of 19:59 for a 5k (I realize this isn’t very fast for high school). I hadn’t reached that goal but when I started running again in my adult life I was surprised if I could get going for about 10 minutes straight. It wasn’t until I saw my friend Leo running that I picked it up again. Since then, I’ve ran two 10k races and a couple of 5k races. So to put things in perspective, always have a goal. Mine this time around are to life more weight each week with good form.

Round 2 – Week 1 – Starting Numbers

  • Weight – 172.6lbs
  • BF% – 17.9%
  • Muscle Mass – 42.1%

Round 2 – Week 1 – Workout

Monday – Shoulders/Back
Exercise Set 1 Set 2 Set 3
Standing Military Press 115 x 6 125 x 4 125 x 4
Front Raise 30 x 6 35 x 4 30 x 6
Lateral Raise 20 x 6 25 x 6 25 x 6
Weighted Underhand Pullup 35 x 6 45 x 6 55 x 4
Dumbell Row 35 x 6 45 x 6 55 x 4
Tuesday – Legs
Exercise Set 1 Set 2 Set 3
Squat 225 x 6 245 x 6 255 x 5
Deadlift 255 x 6 265 x 6 275 x 2
Bulgarian Split Squat 60 x 6 80 x 6 80 x 6
Dumbbell Standing Calf Raise* 40 x 8 40 x 8 40 x 8
Seated Calf Raise* 90 x 10 90 x 10 90 x 10

* Calf Raises were done in circuit

Wednesday – Bis\Abs
Exercise Set 1 Set 2 Set 3
Standing Barbell Curl 95 x 6 105 x 5 105 x 5
Incline Dumbbell Curl 35 x 6 40 x 6 45 x 5
Hammer Bar Curl 75 x 6 85 x 6 95 x 4
Ab Circuit** 15 reps 20 reps 25 reps

** Ab Circuit consists of ab roller, medicine ball twist, and crunches

Thursday – Chest/Tris
Exercise Set 1 Set 2 Set 3
Incline Bench 175 x 6 185 x 6 195 x 4
Flat Bench 185 x 6 195 x 6 205 x 4
Standing Dumbbell Tri Press 70 x 6 75 x 6 80 x 6
Dips – Chest Version 45 x 6 55 x 6 60 x 5
Close Grip Bench Press 135 x 6 145 x 6 155 x 5
Cable Tri Press 80 x 6 85 x 6 80 x 6
Friday – HIIT

25 minutes of Box Jumps

Sunday

Beer League Hockey, at which, I didn’t drink any beer.

The Results Are In!

After this week, I felt particularly strong on my chest day. Previously I was having trouble getting 195lbs up in my sets and this time around I felt good enough to push hard with good form. My measurements at the end of the week:

  • Weight – 171.6lbs
  • BF% – 17.5%
  • Muscle Mass – 42.5%

After a weekend of drinking, I’m happy to achieve the results above and hope to continue this progress into the week. In the meantime, #getswollbro.

Leave a Reply

Your email address will not be published. Required fields are marked *