Round 2 – Week 5 – Mistakes in Diet and Moving More

Post Thanksgiving – Moving More

As Monday rolled around as I typically check my measurements, disappointment rolled over me as I stepped on the scale and saw my results. So this time around, I decided getting on the elliptical in the morning, getting my cardio in for the day, was a step in the right direction. Also removing the Gatorade Protein bar would hopefully help. So this week, my concentration was dieting and moving more.

Round 2 – Week 5 – Starting Numbers

Last Week Results

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

Round 2 – Week 5 – Workout

Monday – Shoulders/Back
Exercise Set 1 Set 2 Set 3
Standing Military Press 125 x 6 125 x 5 125 x 4
Front Raise 35 x 6 35 x 6 35 x 6
Lateral Raise 20 x 8 20 x 8 20 x 8
Weighted Underhand Pullup 60 x 6 60 x 6 60 x 5
Dumbell Row 90 x 6 90 x 6 90 x 6
Shrugs 225 x 6 235 x 6 235 x 6
20:00 Intervals on the Elliptical
Tuesday – Legs
Exercise Set 1 Set 2 Set 3
Squat* 225 x 6 245 x 6 245 x 4
Deadlift 275 x 3 275 x 6 275 x 6
Bulgarian Split Squat 100 x 6 100 x 6 100 x 6
Single Leg Standing Calf Raise* 40 x 8 40 x 8 40 x 8
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 45 x 6 45 x 6 45 x 6
Hammer Bar Curl 105 x 6 105 x 5 105 x 5
HIIT 20:00 Intervals on the Elliptical
Thursday – Chest/Tris
Exercise Set 1 Set 2 Set 3
Incline Bench 185 x 6 185 x 6 195 x 4
Flat Bench 205 x 4 205 x 4 205 x 4
Skull Crushers 85 x 8 85 x 8 85 x 8
Dips – Chest Version 65 x 6 65 x 5 65 x 4
Close Grip Bench Press 165 x 5 165 x 5 165 x 4
Cable Tri Press* 80 x 10 85 x 7 85 x 7
Friday
Exercise Set 1 Set 2 Set 3
Ab Circuit* 15 20 25
* Ab circuit consists of ab roller, medicine ball twists, and crunches.
HIIT: 20 minute sprints @ 15sec sprints @ 45sec moderate
Saturday – HIIT

25 minute sprints @ 15sec sprint @ 45sec moderate – 3.5 miles

Here I am, after 25 minutes of HIIT:
post HIIT training

After Moving Move

Measurements

  • Weight – 171.6lbs
  • BF% – 17.6%
  • Muscle Mass – 42.6%

Thanks for reading!
#getswollbro

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