Round 2 Week 3 – Another Hectic Week

Hectic Week

Last week was full of career project deadlines for both of my projects. Then all while working my day job, I released Swoll Bro HIIT Timer to the iOS App store. I’ll be sure to have a full notification of the app soon enough. If you find yourself downloading this app, please provide me any feedback you may have to paul@swollbro.com. In essence, it’s a HIIT Timer that will notify when you sprint and when to rest/moderate your exercise. The other app I’m working on a team with is a scheduling application.

With all the extra work consuming my time, I’ve barely found time to write this blog post and it’s pretty much a copy and paste job for this particular type of post. I apologize to my loyal three fans that have been reading this. I’m sure you’ve been dying to see what my results are for the week. Where are my sarcastaquotes?

I can only thank those around me as the whirlwind of important projects of mine land squarely all in the same week. Most importantly those thanks go out to my wife for all of her support.

Round 2 – Week 3 – Starting Numbers

Last Week Results

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

Round 2 – Week 3 – Workout

Monday – Shoulders/Back
Exercise Set 1 Set 2 Set 3
Standing Military Press 135 x 4 135 x 4 135 x 3
Front Raise 30 x 6 35 x 6 35 x 6
Lateral Raise 25 x 6 25 x 6 25 x 6
Weighted Underhand Pullup 60 x 6 65 x 5 65 x 5
Dumbell Row 90 x 6 90 x 6 90 x 4
Tuesday – Legs
Exercise Set 1 Set 2 Set 3
Squat 255 x 6 225 x 6 235 x 6
Deadlift 265 x 6 265 x 6 265 x 5
Bulgarian Split Squat 90 x 6 100 x 6 100 x 6
Standing Dumbbell Calf Raise* 40 x 8 40 x 8 40 x 6
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 6 105 x 6 105 x 4
Incline Dumbbell Curl 35 x 10 35 x 6 45 x 5
Hammer Bar Curl 105 x 6 105 x 5 105 x 4
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 175 x 6 185 x 4 185 x 4
Flat Bench 205 x 6 205 x 4 205 x 4
Standing Dumbbell Tri Press 90 x 6 90 x 6 65 x 10 (I pulled something in my back on set 2, so this is why it’s lower)
Dips – Chest Version 60 x 6 65 x 6 65 x 5
Close Grip Bench Press 145 x 6 155 x 6 165 x 5
Cable Tri Press 85 x 8 85 x 8 85 x 8
Saturday – HIIT

25 minutes of 20sec interval box jumps which included 200+ box jumps achieved. I tried to jump rope in between as much as possible, and I will tell you I WAS GASSED.

Sunday

Beer League Hockey, no beer for me.

Not Meeting Expectations

Measurements

  • Weight – 171.6lbs
  • BF% – 17.6%
  • Muscle Mass – 42.5%

I can’t explain the measurements this particular week. I guess it’s a patience and adjust game mostly. I typically weigh myself on Monday mornings after I’ve completed all days I’ve listed here. I’m thinking I had some extra water weight, but I can’t be sure. For the upcoming week, I’m going to cut my calories by 100 and see if that translates to the 1/2lb weight loss per week result. I’ll have to be a good boy about it as Thanksgiving is this week.

Happy Thanksgiving all! Thanks for reading!
#getswollbro

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