Round 3 – Halfway Point and Mental Health

Accountabilibuddies

Starting the week of Christmas, I started round three of Bigger Leaner Stronger workouts. Over this period extending into New Year, a fraternity brother of mine decided he has the goal of dropping forty pounds within five months. With that goal in mind, I’ve become an accountabilibuddy for now a morning routine. With extra push from someone and a bit of a safety net, my lifts are getting better and my form isn’t suffering from my own mental barriers.

Keeping Busy

While I haven’t blogged in awhile, I’ve been busy working on an application to better help track workouts. I’ve been frustrated with the workout apps that force you into a path, don’t remember your previous performance on a particular exercise, and doesn’t store your performances in a central location. If you’re interested in helping, or feel there are certain features missing in your experiences of your tracker, please email me at paul@swollbro.com.

Another Tracking Device

A couple of years ago, I purchased the FitBit Flex. After trying to charge it once it again, it finally became useless. Seeing that the Charge 2 was decently price, and I recently had a birthday, I decided to purchase this device. I’ll post a complete review of it later as I scroll through all the functionality, but so far I’m pleased with it. Also, if you want to compete, look me up via paul@swollbro.com.

With a Heavy Heart – Veterans and Mental Health

While I’ve been keeping busy with my family, playing around with the Charge 2, hockey, and becoming an accountabilibuddy, the world churns around me. This past week, I was blessed to see many friends, but unfortunately in the worst of contexts. My friends and I were saying goodbye to a fraternity brother of ours. A veteran of the Air Force, fighting the conflict with ISIS, battled with PTSD and took circumstances into his own hands. I’ve heard this story many times, but it never came this close to home. Twenty-two veterans a day are taking their lives.

Another classmate of mine, a veteran while battling cancer, had a similar story battling with PTSD. In his dying wishes, he took his message to combat veteran suicide with Carry the Fallen, completing many rucks weakened by cancer. If you have it in your heart, I urge you to donate. Our service men and women protect us and put themselves in harms way. Our veterans have seen and experienced actions many of us civilians will never encounter. If you find it in your heart, please hear Justin’s Message and consider donating to Active Heroes.

Last Time I Checked In

Round 2 – What Has Become Habit From Routine

  • Weight – 169.6lbs
  • BF% – 17%
  • Muscle Mass – 42.9%

Round 3 – Week 4 Workout

Monday – Legs/HIIT
Exercise Set 1 Set 2 Set 3
Squat 235 x 6 235 x 6 205 x 6
Deadlift 275 x 6 275 x 4 275 x 6
Barbell Lunges 175 x 6 175 x 6 175 x 6
HIIT 10:00 of box jumps
Tuesday – Shoulders/Back
Exercise Set 1 Set 2 Set 3
Barbell Rows 185 x 6 185 x 6 185 x 6
Weighted Wide Grip Pull Up 30 x 6 30 x 6 30 x 6
Standing Military Press 125 x 6 125 x 5 135 x 3
Shrugs 225 x 8 225 x 7 225 x 6
Front Raise 30 x 6 30 x 6 30 x 6
Lateral Raise 20 x 6 20 x 6 20 x 6
Wednesday – Biceps/HIIT
Exercise Set 1 Set 2 Set 3
Incline Dumbbell Curl 40 x 6 40 x 6 40 x 6
Barbell Curl 105 x 6 105 x 6 105 x 6
Hammer Dumbbell Curl 50 x 6 50 x 6 50 x 6
HIIT 15:00 sprints 15seconds on / 45 seconds off
Thursday – Chest/Triceps
Exercise Set 1 Set 2 Set 3
Bench Press 205 x 4 205 x 4 205 x 4
Incline Bench Press 185 x 6 185 x 6 185 x 6
Weight Dips 65 x 6 65 x 6 65 x 6
Skull Crushers 85 x 8 85 x 8 85 x 8
Tricep Rope Push Down 65 x 8 65 x 6 65 x 6
Close Grip Bench Press 165 x 5 165 x 6 165 x 6
Friday – Abs/Calves/HIIT
Exercise Set 1 Set 2 Set 3
Ab Circuit 15 x 20 20 x 20 20 x 25
Calf Circuit 155 x 16 155 x 16 155 x 16
HIIT 25:00 of Box Jumps
Sunday – Hockey

Final Results

  • Weight – 168.2lbs
  • BF% – 16.7%
  • Muscle Mass – 43%

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