Round 2 – Week 4 – Thanksgiving Lending Itself to Temptations

Thanksgiving a Time for Gluttony

So I have fell off of the diet wagon as Thanksgiving rolled around. I figure a cheat meal within the week probably didn’t hurt me too much in the long run. I wasn’t exactly watching what I was eating and probably was a bit higher in some macros than others. Not to mention, the champagne that I consumed with family members and then making a late run at Meijer to consume crab rangoons, fried rice, and some pot stickers left me feeling full.

Luckily that was only one day in the week, and I’m happy I spent time with family and let loose for a bit. I immediately got back to my macro dieting as prescribed by my program the following day.

Round 2 – Week 4 – Starting Numbers

Last Week Results

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

Round 2 – Week 4 – Workout

Monday – Shoulders/Back
Exercise Set 1 Set 2 Set 3
Standing Military Press 125 x 5 125 x 4 125 x 4
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 65 x 6 65 x 5 65 x 5
Dumbell Row 90 x 6 90 x 6 90 x 6
Shrugs 225 x 6 225 x 6 225 x 6
Tuesday – Legs
Exercise Set 1 Set 2 Set 3
Squat* 245 x 6 135 x 10 185 x 6
* I did more squats up to about 205 to get the form correct.
Deadlift 265 x 6 265 x 6 275 x 6
Bulgarian Split Squat 100 x 6 100 x 6 100 x 6
Standing Barbel Calf Raise* 135 x 18 135 x 18 135 x 18
Wednesday – Bis\Abs
Exercise Set 1 Set 2 Set 3
Standing Barbell Curl 105 x 6 105 x 6 105 x 6
Incline Dumbbell Curl 45 x 5 40 x 6 40 x 6
Hammer Bar Curl 90 x 6 100 x 6 110 x 5
Ab Circuit** 15 reps 20 reps 25 reps
HIIT Skipped – I was getting lazy this week.

** 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 5
Flat Bench 205 x 5 205 x 5 205 x 3
Skull Crushers 65 x 10 75 x 10 85 x 8
Dips – Chest Version 65 x 5 65 x 5 65 x 4
Close Grip Bench Press 155 x 6 165 x 5 165 x 5
Cable Tri Press* 65 x 10 125 x 6 125 x 6
* Since I was at a different location for this workout, I’m always under the feeling that the pulleys for these weights differ.
Saturday – HIIT

16 minutes on the Elliptical

Sunday

Drop-in hockey on Sunday where a total of four people showed with no goalie.

Moving Slightly in the Wrong Direction

Measurements

  • Weight – 172lbs
  • BF% – 17.6%
  • Muscle Mass – 42.6%

I’m up .6lbs this week, which my goal is to lose 0.5lbs per week. I’m not deterred whatsoever, but I know I’ll need to make some changes in the following week to achieve 171.5 lbs. Since time is always a constraint, I’ve decided for the days I do calves and abs I’m moving to Friday. This gives me adequate time to get in about 20 minutes of cardio those days. I’m also going to forego my Gatorade protein bar and see where this gets me.

Thanks for reading!
#getswollbro

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