Week 3 Report – My Six Week Workout

The Drive Remains Strong

Week 3 had thrown me some challenges to knock me off path.  Old habits presented themselves the past weekend as I made a trip out of town.    Willpower that day remained stronger, and I kept dedicated to my goals.  For once in a long time, I’m not having my Monday/Sunday night internal conversation of guilt about the amount I drank and how it’s derailing my end results.  This is one moment I’m truly happy with myself.

Secondly, that six pack of Two Hearted Ale (my favorite beer and you can see from the rating it’s a damn good beer), remains in my keezer waiting to be drank.  I’ll finally have one once I hit my goal.  I’ve justified way too many beers on weaker accomplishments.  I mind as well make it a decent and deserved accomplishment.

Where Did I Start Week 3

Last Week, I was weighing in at 171.2lbs and I was concentrating on form for a number of lifts.  I also wanted to do more HIIT on the treadmill.

How Were My Lifts for Week 3

Monday – Legs
Exercise Set 1 Set 2 Set 3
 Deadlift*  275 x 4 -2 reps  225 x 5 -50lbs +1rep  235 x 4-40lbs+1rep
 Squat  225 x 6 +90lbs  205 x 6  215 x 6 +10lbs
 Barbell Lunges  165 x 6 +10lbs  165 x 6 +10lbs 165 x 6 +10lbs
 Leg Press Calf Raise  180 x 18+60lbs  180 x 18+60lbs 180 x 18+60lbs

*I was concentrating on an overhand grip this time around.  Previously I had an overhand underhand grip which can cause muscle imbalance.

Tuesday – Chest/Triceps
Exercise Set 1 Set 2 Set 3
Incline Barbell Press 180 x 6 +5lbs 180 x 6 +5lbs 180 x 5 +1rep
Bench Press 195 x 6 +5lbs 195 x 5 -1rep 195 x 4 -2reps
Skull Crushers 90 x 6 90 x 6 100 x 6 +10lbs
Weighted Dips 45 x 6 45 x 6 +1rep 45 x 6 +1rep
HIIT 10:00 – Sprint for 15 seconds and moderate job for 45
Wednesday – Back/Shoulders
Exercise Set 1 Set 2 Set 3
Weight Wide Grip Pullups 30 x 5 +5lbs-1rep 30 x 5 +5lbs-1rep 30 x 4 +5lbs-2reps
Bent Over Barbell Rows 165 x 6 +10lbs 165 x 6 +10lbs 165 x 5 +10lbs-1rep
Standing Barbell Shoulder Press 115 x 6 120 x 6 +5lbs 120 x 5 +5lbs-1rep
Front Raise 40 x 6 +5lbs 40 x 6 40 x 6
Dumbbell Reverse Fly 20 x 10+2rep 25 x 6 25 x 6
Dumbbell Shurgs 190 x 6 +10lbs 190 x 6 190 x 6 +10lbs
Thursday – Biceps/Abs
Exercise Set 1 Set 2 Set 3
Hammer Bar Curl 85 x 6 95 x 6+10lbs 100 x 6+15lbs
Incline Dumbbell Curl 40 x 6+5lbs 40 x 6+5lbs 45 x 6+10lbs
Preacher Curl 90 x 6 +10lbs 100 x 6+10lbs 100 x 6 +10lbs
Ab Circuit** 10 15 20
HIIT 10minutes – Sprint 15 seconds moderate at 45 seconds

** Ab circuit consists of ab wheel reps, medicine ball twist with 20lb ball, and crunches with one minute rest between sets while adding on more reps.


HIIT Training – 25 minutes on the Elliptical

Self Assessment

  • I did a great job adding weight and did so if the prior week I was able to perform 6 reps on each set for an exercise.
  • I kept my willpower and self control rocking.  It’s been two weeks now with no alcohol.
  • Box jumps for HIIT are more entertaining than running and probably will keep with them.
What I’ll Do Differently
  • Start Running for HIIT training and possibly add a couple of minutes

Conclusion of Week 3

My weight continues to go in the direction I’m hoping.  I now weigh 170.4lbs meeting the goals of the Bigger Leaner Stronger program.

Yesterday, I purchased a new scale that will help better assess my body composition so I can more accurately tune my diet.

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