Round 2, Week 2 – Busy Is No Excuse

Hectic Week

Believe it or not, Swoll Bro isn’t exactly a full time gig. At the moment, it’s more of a hobby and my accountabilitbuddy when it comes to sticking with my goals. My full time and side work have been pretty demanding leaving me on my rear end for a good 9-12 hours a day. My current project has been highly visible in my organization and later this week demoed to the CEO of the company (no pressure right). Below is a clip of what I’ve been working on with my highly talented team at work.

Along with work, keeping my kids entertained, giving my wife a break at times, walking my dog sometimes you have to put things together in order to get these number of things accomplished. In order to do these things at once, I’ll take about a twenty minute walk around the neighborhood pulling a wagon with my one year old, my four year old rides her scooter, and holding onto the dog. At times, my four year old will hold onto the back of the wagon, so I’m pulling or holding onto everyone. About a quarter into my walk, a white SUV rolled down the window as the driver was turning left onto the street I was walking and she yelled out to me, “You the man!”

I expect a bit more of the same this week, but you may be asking, why I’m sharing this with you? Mainly to show that making time for yourself to live a healthy lifestyle is achievable. MAKE SURE TO CARVE OUT TIME FOR YOURSELF! YOU DESERVE IT!

Round 2 – Week 2 – Starting Numbers

Last Week Results

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

Round 2 – Week 2 – Workout

Monday – Shoulders/Back
Exercise Set 1 Set 2 Set 3
Standing Military Press 125 x 6 135 x 4 135 x 4
Front Raise 30 x 6 30 x 6 30 x 6
Lateral Raise 25 x 6 25 x 6 25 x 6
Weighted Underhand Pullup 55 x 6 60 x 5 60 x 5
Dumbell Row 80 x 6 85 x 6 90 x 4
Tuesday – Legs
Exercise Set 1 Set 2 Set 3
Squat 255 x 6 255 x 6 255 x 5
Deadlift 265 x 5 265 x 4 265 x 6
Bulgarian Split Squat 90 x 6 90 x 6 90 x 6
Standing Barbell Calf Raise* 135 x 10 135 x 10 135 x 10
Seated Calf Raise* 100 x 10 100 x 10 100 x 10

* Calf Raises were done in circuit

Wednesday – Bis\Abs
Exercise Set 1 Set 2 Set 3
Standing Barbell Curl 105 x 5 105 x 5 105 x 5
Incline Dumbbell Curl 40 x 6 45 x 6 45 x 5
Hammer Bar Curl 95 x 6 105 x 5 105 x 5
Ab Circuit** 15 reps 20 reps 25 reps
HIIT 10:00 on the elliptical

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

Thursday – Chest/Tris
Exercise Set 1 Set 2 Set 3
Incline Bench 180 x 5 180 x 4 180 x 3
Flat Bench 195 x 6 205 x 6 215 x 3
Standing Dumbbell Tri Press 80 x 6 90 x 6 90 x 6
Dips – Chest Version 60 x 6 60 x 5 60 x 4
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
Saturday – HIIT

25 minutes of elliptical intervals

Sunday

Raked leaves and gave wheel barrel with my daughters around the house.
Beer League Hockey, at which, I didn’t drink any beer.

Did My Body Respond?

Measurements

  • Weight – 170.4lbs
  • BF% – 17.4%
  • Muscle Mass – 42.7%

Just make sure through your hectic weeks you are making time for yourself. Your body is your greatest asset and you should be taking care of it. Don’t take it for granted.
#getswollbro

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