On the Ice

post_hiit_workout
As of late, I’ve been seeing and feeling the results of my efforts in recent weeks. Even though my ice hockey team has gone 1-4 the past month, I can say I’ve been having a lot of fun playing. In that time, we were shut out twice, and scoring one goal in the last game. You’d think that would frustrate and deter a person, but I’ve been having a blast playing. Through sprinting in my HIIT workouts, my recovery time while sitting on the bench lessened. I went from hating to play center, mainly because of being responsible as the third defenseman and non-stop skating, to thoroughly enjoying it. My legs aren’t burnt out from a number of sprints up and down the ice anymore. Typically with ten players showing up, this would make an every other shift presence out on the ice, making some teammates shy away from skating center. I’ve actually have come to enjoy it this season.

Achieving Those Results

In my previous post, How to Beat Body Weight Stagnation, I focused on changing my diet up slightly to help lose some weight. Luckily, maybe it was lucky, it panned out for me. It was this effort that has me addicted to results and keeping my spirits high and undeterred.

Previous Measurements

Weight – 165.4lbs
BF% – 16.1%
MM% – 43.3%

Round 4 – Week 6 Workouts

Monday – Chest
Exercise Set 1 Set 2 Set 3
Incline Bench 185 x 5 185 x 4 185 x 4
Flat Bench 195 x 3 185 x 5 185 x 5
Incline Dmbl (2 x 75lbs) x 8 (2 x 75lbs) x 7 (2 x 75lbs) x 6
Cable Flies
(low, mid, up)
50s x 18 50s x 18 50s x 18
Ab Circuit 15 Ab Rollers
15 Medicine Ball Twist
15 Crunches
HIIT 10:00 of 45sec/walk @ 3.5mph and 15sec/sprint @ 13.5mph
Tuesday – Back
Exercise Set 1 Set 2 Set 3
Weighted Pullup 45 x 6 45 x 6 45 x 5
Barbell Row 175 x 6 175 x 6 185 x 6
Cable Row 195 x 6 195 x 6 195 x 6
Barbell Shrug 245 x 8 255 x 6 255 x 6
Sled Calf Circuit (in, out, mid) 270 x 18 270 x 18 270 x 18
HIIT 10:00 of 45sec/walk @ 3.5mph and 15sec/sprint @ 13.5mph
Wednesday – Shoulders
Exercise Set 1 Set 2 Set 3
Bar Standing Press 115 x 6 125 x 3 125 x 3
Dmbl Front Raise 30 x 8 30 x 8 30 x 8
Dmbl Lateral Raise 25 x 6 25 x 6 25 x 6
Ab Circuit 15 Ab Rollers
15 Medicine Ball Twist with 25lb plate
15 Crunches
Thursday – Legs
Exercise Set 1 Set 2 Set 3
Squats 225 x 6 225 x 6 225 x 6
Romanian Deadlift 265 x 6 265 x 5 265 x 6
Leg Press 450 x 6 540 x 6 540 x 6
Calf Circuit * 280 x 10 – 115 x 8 280 x 10 – 115 x 8 280 x 10 – 115 x 8
*Leg Press calf raises and seated calf raises
Friday – Upper Body
Exercise Set 1 Set 2 Set 3
Incline Barbell Press 155 x 10 155 x 10 155 x 10
Barbell Curl 105 x 6 115 x 5 115 x 4
Close Grip Press 155 x 6 155 x 6 155 x 6
Dumbbell Curls 50s x 6 50s x 6 50s x 5
Skull Crushers 85 x 6 85 x 6 85 x 6
Ab Circuit 15 Ab Rollers
15 Medicine Ball Twist with 25lb plate
15 Crunches
HIIT 10:00 of 45sec/walk @ 3.5mph and 15sec/sprint @ 13.5mph

Unexpected Dizzying Results

After my Friday workout, my wife and I were heading out for the weekend to celebrate our anniversary. We did a wine tasting tour in Traverse City on Friday and shared a sub-par dinner, but most importantly we had some alone time. We spent time in Michigan’s wine country the previous year for our anniversary and had a blast, so why not try it again?

On Saturday, we were sharing breakfast, so I didn’t get my 25min of cardio in as I normally would, and I started feeling a bit dizzy after drinking some coffee. It tapered off and we were headed up further into the Leelanau Peninsula. Since we were doing this prior to the wineries opening, we decided to stop at the Casino along Route 22. As we stepped into the casino, the lights of the casino seemed to be flickering a bit. For some reason, this was making me sensitive and dizzy again. I sat on a couch nearby the entrance for a bit and drank some water. I still didn’t feel quite right but figured it would again go away like it had at breakfast. I mean, I did drive the twenty minutes to the casino and felt fine.

WRONG! After a few minutes of gaming, I was getting dizzy and nauseated. While we had some winnings, my wife cashed out while I went outside and thinking the change of scenery, lighting, temperature, shit anything else, would help. At this point, I was barely able to walk, losing my balance, reference points for my eyes were repeatedly flashing and I couldn’t focus. As my wife came out, she asked me repeatedly if I wanted an ambulance called. I repeatedly said no, and to just get me to emergency care.

We get into my car, and after she goes about four parking spot lengths, I pull a plastic bag from the back seat, that was full of snacks and dumping them on the floor, of my car knowing I was going to vomit. She stopped the car as I unbuckled, opened the door, and sat on the ground, spilling everything in my digestive system onto the ground.

As nauseated as a human being can be, I sat on the ground cross legged, sunglasses and hat on face and head blocking any light from coming into my eyes. My heart rate was racing uncontrollably and my blood pressure was completely out of whack. According to my FitBit, my heart rate was 140bpm while sitting down. During this time, my wife ran over to the security guards inside the casino and they hooked me up to oxygen. I know there were a couple of casino EMTs and a State Officer there, but all I could really brave to see were feet at this point. Any movement of my head made the effects of whatever was happening between my ears worse. Unluckily for me, I was about to have my first ambulance ride to the emergency room.

After about a 20 minute ride, I ended up in the ER of the Traverse City hospital. I had no balance, nauseated, and moving my head enhanced each of the effects. Looking side to side was not an option. I tried to keep my head still and my eyes covered or closed. Being pumped full of valium and antivert can make a person sleepy. I was about to be admitted to the hospital for maybe the second time in my life. The first being when I was only a few months old.

On the bright side of being admitted to the hospital, they tend to run a lot of tests to help determine the cause. I was given a CAT scan and an MRI, being told that it could be auditory tumors or MS. The best news I received was that it was neither of those issues, but benign paroxysmal positional vertigo.

The Outcome From the Weekend

The previous week, which would’ve been Week 7 of the workouts, I spent mostly on my couch fighting off symptoms from being dizzy. I missed an entire week of work. Walking my dog a mile on Wednesday was still a chore, but it needed to be done. Visual reference points for me were still bouncing considerably.

Over the course of this week, I’ve been getting better slowly, but some things aren’t 100% quite yet. However, I’ve been able to get back into the work, the gym, and even run on the treadmill for some HIIT training.

Okay, So You Got Dizzy, Finality of it All?

Weight – 164.2lbs
BF% – 15.9%
MM% – 43.5%

For anyone that called, sent me texts, provided prayers, or well wishes, I appreciate it! Thank you!

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%

Respect Where You Are Through What You’ve Been Through

Six months ago I started a health journey that took me from 26% body fat to where I currently sit at 16.9%. With all the frustration in previous programs, I’m happy to settle with one that is yielding results. As 2017 starts, I’m excited and anticipating the journey ahead to achieve a goal I thought nearly unattainable. The past six months were challenging old habits relentlessly and for a large majority were thwarted. I kept my goals conscious in all my actions. I went to the Wisconsin vs. Michigan game where tailgating ensued and I remained strong and true to my goals.

At times, I found myself excited to get to the gym, while others I felt as if I was going through the motions. Getting my ass in the gym wasn’t close to the toughest part. The dieting and justifications for poor diet habits were the worst part. It wasn’t until I laid out a plan for my macros consistently and consciously providing my body the necessary nutrition to meet my goals did I see changes in my body. I picked foods I normally consumed, but had to cut back or eliminated other foods, primarily beer and foods that pair well with beer. Through these cuts and strategic timed eating, the past six months have provided significant changes.

My Six Month Roadmap to Body Composition Success

My goals in the first six months differed. Mainly my goals in mind, dial in the diet, drink less beer, and stick to the Bigger Leaner Stronger program. If you’ve been keeping tabs on my progress, you’ll know that what I’ve done so far has been successful in terms of body composition. My goals this time around are straight forward and simple. My overall goal is to achieve 10-12% body fat. So how do I get there? How would you get there?

The Roadmap

1. Knowing Where You Are

In order to get where you want to go, you need to know where you are. At the base of this, you’ll need to know your body fat percentage. Here’s a way you can measure your body fat percentage. I’ve gone the lazy way about things and have used my scale to retrieve my body fat percentage. You’ll also need to know how much you weigh, which I’m sure you can figure that out a bit more easily than body fat percentage.

For reference, I’m sitting at 16.9% BF and 168.8 lbs.

2. Calorie Consumption and Macro-Nutrients *

I’m looking to achieve 10-12% body fat over the next six months while keeping up my strength. For my purposes, I’m looking to cut. On muscleforlife.com a handy calorie/macro-nutrient calculator is provided to help dial in your diet. After you have your numbers from the calculator, make a spreadsheet of foods you enjoy and try to closely match your targets from the calculator. Here’s my spreadsheet of foods I enjoy and how I’ve dialed in my diet to help cut. I will note that my dinners typically healthy, but with a family I don’t eat the same thing every evening. How boring on the pallet would that be to eat the same thing every day? For some healthier dinner ideas, my wife and I have used recipes from the the Shredded Chef. We’ve enjoyed the gram cracker encrusted tilapia, protein pudding bars, french toast, muffins, and pork tenderloin.

Timing of your calorie consumption and the macro-nutrients are also important. As a guideline, I typically am a bit carbohydrate heavy before my workout, and protein heavy post workout.

*This is the hardest step in the roadmap. Mainly this is a lifestyle change in every aspect and moment in your life. I often found myself with “justification calories” or “what’s another beer going to hurt” mentality.

3. Weight Training

My weight training regimen will remain the same except, I’ll be working through eight weeks instead of my normal six weeks. For MOST weight training exercises, I’m doing three sets four to six reps. Should I get to six reps, I will increase five pounds per dumbbell or ten pounds be barbell usage. Between each set, I’m waiting two minutes between each set.

4. Cardio

Cardio is limited to three sessions a week and will remain as High Intensity Interval Training sessions. For a mix of cardio activities so I’m not bored, I range from sprints on a treadmill, jumping rope with box jumps, and elliptical intervals. Typically these sessions last 10-25 minutes. If you’re in need of a timer for interval training, I’ve created a HIIT Timer available in the Apple App Store. I also play hockey on Sundays providing the best, and in my opinion MOST FUN, HIIT workout.

Why do I choose HIIT training over longer bouts of cardio? LiveStrong.com has a great explanation of why HIIT training is better than jogging.

Six Month Roadmap Expected Result

With this roadmap above, it is expected that I lose 0.5-1lbs/week. I’m aiming to get my weight down to 159lbs and hopefully that will lead me to my 10% body fat percentage. After this stage has been completed, I will begin a bulk stage which will require more calories and heavier weights. Until then, wish me luck! Happy New Year!

Have questions? Email me at paul@swollbro.com

Feeling Routine and Energized

If I hadn’t noticed it before, I feel my energy levels remains fairly high.  Beyond the two nights my wife and I spent tending to our daughter, I felt refreshed after a night’s sleep.  The best part of this week has been noticing how easy it is to reach my newest belt loop.

One other proud moment for me, I’ve withheld from drinking for over a month now.

Where Did I Start Week 5

Last Week, I was weighing in at 172.6lbs according to my new scale.

How Were My Lifts for Week 5

Monday – Legs
Exercise Set 1 Set 2 Set 3
 Deadlift  245 x 6  245 x 6  245 x 6
 Squat  245 x 6  245 x 6  245 x 4
 Barbell Lunges  185 x 6  185 x 6 185 x 6
 Leg Press Calf Raise  250 x 18  250 x 18 250 x 18
Tuesday – Chest/Triceps
Exercise Set 1 Set 2 Set 3
Incline Barbell Press 180 x 6 180 x 6 180 x 4
Bench Press 195 x 6 195 x 5 195 x 4
Skull Crushers 100 x 6 100 x 6 100 x 5
Weighted Dips 50 x 6 50 x 6 50 x 6
HIIT 12:00 – Interval Training on the Elliptical
Wednesday – Back/Shoulders
Exercise Set 1 Set 2 Set 3
Weight Wide Grip Pull Ups 30 x 6 35 x 5 35 x 5
Bent Over Barbell Rows 175 x 6 175 x 6 175 x 5
Standing Barbell Shoulder Press 120 x 6 125 x 6 125 x 5
Front Raise 40 x 6 40 x 6 45 x 4
Dumbbell Reverse Fly 30 x 6 30 x 6 30 x 6
Dumbbell Shrugs 200 x 6 200 x 6 200 x 6
Thursday – Biceps/Abs
Exercise Set 1 Set 2 Set 3
Hammer Bar Curl 100 x 6 100 x 6 100 x 6
Incline Dumbbell Curl 45 x 6 45 x 6 45 x 6
Preacher Curl 90 x 5 90 x 6 90 x 5
Ab Circuit** 10 15 20
HIIT 12 minutes – Interval Training on the Elliptical

** 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.

Saturday

HIIT – 25 minutes, 15 seconds of box jumps 45 seconds of rest.

Sunday

HIIT – 20 minutes of intervals on the elliptical.  Later in the evening I had my hockey game.

Self Assessment

  • I did well on increasing my cardio for the week adding a couple of minutes to each session.
  • Diet remained on track
  • No Alcohol
What I’ll Do Differently
  • I still feel my squats aren’t as good as they should be and I will be working on form for the up coming week.  I may purchase some flat sole shoes like Chuck Taylors.

Conclusion of Week 5

Measurements According to Scale

Weight – 172lbs

Body Fat – 17.9%

Muscle Mass – 42.2%

I’m happy with week five for a number of reasons:

  1. My weight is going down
  2. Strength is still going up in areas
  3. I increased my cardio by a couple of minutes

Overall week 5 felt great and I’m looking forward to a better even better educated week 6, the final week.

Sticking to My Guns

Week 4 again presented challenges and obstacles in terms of diet.  Friday night after a week of training my wife and I had a date night.  We went bowling, and I think for the first time hadn’t drank a beer while bowling since I turned 21.  Funny enough, I ran into one of my friends who was there will a tall boy of a light beer.  Still, I remained dedicated to my goals and drank water while there.

Later in the night, I may have let loose a bit on the diet having gone to the Ichiban restaurant, but I WAS STARVING.  Either way, still no beer this time around, just enough food to feed my entire family in one plate.

Where Did I Start Week 4

Last Week, I was weighing in at 170.4lbs and I was concentrating on getting my legs moving on the treadmill more this week.

How Were My Lifts for Week 4

Monday – Legs
Exercise Set 1 Set 2 Set 3
 Deadlift*  235 x 6  245 x 6  255 x 4
 Squat  225 x 6  235 x 6  235 x 6
 Barbell Lunges  165 x 6  175 x 6 +10lbs 175 x 6 +10lbs
 Leg Press Calf Raise  250 x 18  250 x 18 250 x 18
Tuesday – Chest/Triceps
Exercise Set 1 Set 2 Set 3
Incline Barbell Press 180 x 5 175 x 6 175 x 4
Bench Press 195 x 6 195 x 6 195 x 5
Skull Crushers 100 x 6 100 x 6 100 x 6
Weighted Dips 50 x 5 50 x 5 50 x 4

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 6 30 x 5 30 x 5
Bent Over Barbell Rows 165 x 6 165 x 6 165 x 5
Standing Barbell Shoulder Press 120 x 6 120 x 6 120 x 6
Front Raise 40 x 6 40 x 6 40 x 6
Dumbbell Reverse Fly 30 x 6 30 x 6 30 x 6
Dumbbell Shurgs 190 x 6 190 x 6 190 x 6
Thursday – Biceps/Abs
Exercise Set 1 Set 2 Set 3
Hammer Bar Curl 90 x 6 100 x 6 100 x 6
Incline Dumbbell Curl 45 x 6 45 x 6 45 x 6
Preacher Curl 85 x 5 85 x 6 85 x 5
Ab Circuit** 10 15 20
HIIT 20 minutes – Sprint 15 seconds moderate at 45 seconds – I went to the gym in the morning then decided to do HIIT later in the afternoon.

** 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.

Friday

HIIT Training – 10 minutes of sprinting on the track and 15 minutes on the elliptical.

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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 three weeks now with no alcohol.
  • More running for HIIT.  My shins are pretty sore today.
What I’ll Do Differently
  • Keep adding weight as my lifts are going up.
  • This time around I felt like my deadlift was a bit stronger after doing squats first.

Conclusion of Week 4

My weight, according to my old scale, is going down.  I’m currently sitting at 169.6lbs dropping 0.8lbs for the week.

My new scale has helped assess my BF%, helping calculate my lean mass which gives me a better picture of how I should be eating per diet recommendations.

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.

Friday

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.

Feeling Good Week 2

After getting my diet dialed in this past weekend, I’m feeling a bit more energized in the mornings.  I haven’t felt nearly as tired as I have some mornings in the past.  The trips to the bathroom have also been a bit more pleasant.  I can mostly say, I haven’t felt crazy urges to drink alcohol, eat overly sugary food, or eat way more than I need.  I have felt hungry at times, but it comes with the territory of losing some extra pounds.  Typically I just fill those voids with water.

Where Did I Start Week 2

Last week, I was weighing in at 173 lbs.  Ideally, I should be losing 0.5-1 lb/week.  Below is the progress I made this past week.

How Were My Lifts for Week 2

Monday – Legs
Exercise Set 1 Set 2 Set 3
 Deadlift  275 x 6 +2 reps  275 x 5 +2 reps  275 x 4
 Squat *  135 x 6 -90lbs  185 x 6 -40lbs  205 x 6 -20lbs
 Barbell Lunges  155 x 6  155 x 6 155 x 6
 Leg Press Calf Raise  180 x 18  180 x 18 180 x 18

*I was concentrating exclusively on form even to the point where I took off my shoes. The shoes I typically wear to the gym are running shoes and can make the knee wobble.

Tuesday – Chest/Triceps
Exercise Set 1 Set 2 Set 3
Incline Barbell Press 175 x 6 +10lbs 175 x 6 180 x 5 +10lbs-1rep
Bench Press 190 x 6 +5lbs 195 x 6 +10lbs 195 x 5 +10lbs +1rep
Skull Crushers 90 x 6 +10lbs 90 x 6 +10lbs 90 x 6 +10lbs
Weighted Dips 45 x 6 +1rep 45 x 5 -1rep 45 x 5 -1rep
HIIT 10:00 – Sprint for 15 seconds and moderate job for 45 +7:00
Wednesday – Back/Shoulders
Exercise Set 1 Set 2 Set 3
Weight Wide Grip Pullups 25 x 6 25 x 6 -5lbs+1rep 25 x 6+1rep
Bent Over Barbell Rows 155 x 6 +20lbs 155 x 6 155 x 6
Standing Barbell Shoulder Press 115 x 6 +10lbs 115 x 6 115 x 4
Front Raise 35 x 6 40 x 6 +5lbs 40 x 6 +5lbs
Dumbbell Reverse Fly 20 x 7 -5lbs+1rep 25 x 6 25 x 6
Dumbbell Shurgs 180 x 8 -2reps 190 x 6 -1reps+10lbs 180 x 6 +10lbs
Thursday – Biceps/Abs
Exercise Set 1 Set 2 Set 3
Hammer Bar Curl 85 x 6 +20lbs 85 x 6+10lbs 85 x 6
Incline Dumbbell Curl* 35 x 6 35 x 6 35 x 6
Preacher Curl 80 x 6 90 x 6 90 x 6 +1rep
Ab Circuit** 10 15 20
HIIT 10minutes – Sprint 15 seconds moderate at 45 seconds

*I switched to incline dumbbell curl from standing dumbbell curls from the week 1.

Friday

HIIT Training – 25 minutes on the Elliptical

Below is a picture of my post-HIIT Elliptical workout.

swoll-bro-friday-2016-09-23

Self Assessment

  • Concentrating on the form of the squats and going in just socks was great
  • Other than dinner time, meals that are planned are easy to keep in a routine
  • Elliptical felt just as good as running
What I’ll Do Differently
  • Start Running for HIIT training and possibly add a couple of minutes

Conclusion of Week 2

I feel I had a great week, and did well enough that it showed on the scale.  This week I lost 1.8 lbs weighing in at 171.2 lbs.

What Are the Basics of the Workout?

If you’re familiar with Max-OT training, this is similar.  It’ll be four to six repetitions with three sets.  I use low repetitions with heavy, for me, weight.  I lift four days/week with about three HIIT sessions, two directly after lifting.

My warm up consists of walking at 3.5/mph and doing warm up sets on my first exercise.  The warm up sets typically include 12 repetitions for the first set, 10 repetitions for the second set, and finally 8 reps for the final non-working set with a minute rest between each of these sets.  Between each working set, I take 1.5 minutes – 2.5 minutes of rest.

How I Performed Week 1

I’ll say it wasn’t necessarily the best, as I came off a couple of rest weeks.  One of those weeks was forced, the second was a needed mental, physical, and family time break.  Below are my stats for week one, here’s to improvement over the next five.

Monday – Legs
Exercise Set 1 Set 2 Set 3
 Deadlift  275 x 4  275 x 4  275 x 4
 Squat  245 x 6  225 x 6  225 x 6
 Barbell Lunges  155 x 6  155 x 6 155 x 6
 Leg Press Calf Raise  180 x 18  180 x 18 180 x 18
Tuesday – Chest/Triceps
Exercise Set 1 Set 2 Set 3
Incline Barbell Press 165 x 6 175 x 6 175 x 6
Bench Press 185 x 6 185 x 6 185 x 4
Skull Crushers 80 x 6 80 x 6 80 x 6
Weighted Dips 45 x 5 45 x 6 45 x 6
HIIT 3:00 – Sprint for 15 seconds and moderate job for 45*

*Typically I do ten minutes of these, but I was feeling pretty empty by the time I got around to these.

Wednesday – Back/Shoulders
Exercise Set 1 Set 2 Set 3
Weight Wide Grip Pullups 25 x 6 30 x 5 25 x 5
Bent Over Barbell Rows 135 x 6 155 x 6 155 x 6
Standing Barbell Shoulder Press 105 x 6 115 x 6 115 x 4
Front Raise 35 x 6 35 x 6 35 x 6
Dumbbell Reverse Fly 25 x 6 25 x 6 25 x 6
Dumbbell Shurgs 180 x 8 180 x 7 180 x 6
Thursday – Biceps/Abs
Exercise Set 1 Set 2 Set 3
Hammer Bar Curl 65 x 6 75 x 6 85 x 6
Standing Dumbbell Curl 40 x 6 45 x 6 45 x 6
Preacher Curl 80 x 6 90 x 6 90 x 5
Ab Circuit** 10 15 20
HIIT 10minutes – Sprint 15 seconds moderate at 45 seconds

**Ab Circuit consists of ab roller, medicine ball twist, and crunches. The number listed in the columns are the reps I did for each exercise and then took a minute break between each set.

Friday – HIIT

For this day, I do 25 minutes of 15 seconds box jumps and 45 seconds of jumping rope. You can get a hell of a sweat worked up from this despite what this guy says about box jumps. I still find him funny.  Below is what I looked like after completing it.

post-hiit-training

Self Assessment

  • I needed to concentrate on form a bit more as it came to my squats and deadlifts.
  • While HIIT training looks like a good idea on paper, performing this after lifting weights can feel a bit draining.  What I need to keep in mind is how it feels to accomplish a goal.
What I’ll Do Differently
  • Squat and Deadlift Issue – Ask my dad to help me out checking my form and make sure I’m coming down far enough.  I’m also going to lift just in socks as I typically wear running shoes and that can make my knees a bit wobbly while performing these lifts.
  • Just remember that HIIT Training doesn’t just have to be running.  I might mix in the stationary bike, elliptical, or even more box jumps.  I also need to keep in mind, those would just be ten minutes closer I’d be getting back to work.