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!

A couple of weeks ago, I finished up Round 3 of my Bigger Leaner Stronger workouts. Halfway through, it appeared that my weight was stagnating and I wasn’t losing body fat that I’d hoped. While I had seen the scale get down a couple of pounds, it’d shoot right back up another three pounds a couple of days later. I assumed most of this was water weight fluctuations, but I hadn’t been playing much hockey as of late as for some reason my league decided to go on a month long hiatus from my team. NO, I wasn’t suspended. I typically lose quite a bit of water weight as seen on Monday mornings after my hockey games and the body fat percentage goes down.

Starting Numbers

Weight168.2 lbs
BF%16.6%
Muscle Mass%42.9%

The last time I checked in

Round 4 – Week 2 Workouts

Monday – Chest
Exercise Set 1 Set 2 Set 3
Incline Bench 185 x 5 185 x 4 185 x 4
Flat Bench 205 x 3 195 x 4 195 x 4
Incline Dmbl (2 x 65lbs) x 6 (2 x 75lbs) x 8 (2 x 75lbs) x 8
Cable Flies
(low, mid, up)
25 x 18 25 x 18 25 x 18
Ab Circuit 15 Ab Rollers
15 Medicine Ball Twist
15 Crunches
Tuesday – Back
Exercise Set 1 Set 2 Set 3
Weighted Pullup 45 x 6 55 x 5 55 x 5
Barbell Row 165 x 6 175 x 6 175 x 6
Cable Row 165 x 8 180 x 6 180 x 6
Dbl Shrug 80s x 10 80s x 10 80s x 10
Calf Circuit (in, out, mid) 155 x 18 165 x 18 165 x 18
Wednesday – Shoulders
Exercise Set 1 Set 2 Set 3
Bar Standing Press 125 x 5 125 x 5 125 x 3
Dmbl Front Raise 30 x 8 30 x 8 30 x 8
Dmbl Lateral Raise 25 x 6 20 x 10 20 x 10
Dbl Shrug 80s x 10 80s x 10 80s x 10
Ab Circuit 15 Ab Rollers
15 Medicine Ball Twist
15 Crunches
Thursday – Legs
Exercise Set 1 Set 2 Set 3
Squats 225 x 6 225 x 6 225 x 6
Romanian Deadlift 245 x 6 255 x 6 265 x 6
Leg Press 540 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 6 105 x 6 105 x 6
Close Grip Press 135 x 8 145 x 8 155 x 6
Dumbbell Curls 40s x 6 45s x 6 50s x 5
Skull Crushers 95 x 6 95 x 6 95 x 6
Ab Circuit 15 Ab Rollers
15 Medicine Ball Twist
15 Crunches
Saturday – HIIT

HIIT – 25min – 15sec run 45sec walk

Sunday – Hockey

Weight Stagnation

After Round 3 of my workouts and dieting, my body weight seemed to stagnate. I remained around ~169lbs. I felt I was getting everything in cardio and moving enough throughout the week. I should be dropping half to a full pound a week. If you have experienced this, this is the point where frustration may dig it’s ugly claws into your hard work and goals and pinch you hard enough to quit. In my own head, I’m not content with what was happening, and I think, “well this is how it is”. NO, I’m going to figure this out!

It’s a pretty simple equation to losing weight. Calories out must be greater than calories going into the body. So what could I change?

I was doing 15 minutes of HIIT training twice a week, and playing hockey once a week as well. I even joined a number of work week challenges with friends on FitBit, so I was averaging about 15,000 steps a day.

It was as easy as this.

I looked at my diet plan and asked, where can I cut a few calories. What do I dislike the most in my current diet?

Around 3:30 or 4 o’clock everyday at work, I’ll sit down for a snack. This is probably my least favorite snack of my day because of one food item, tuna. A can of Sunkist Tuna is the one hundred calories I could cut easily from my diet. That’s it, one hundred calories no longer in my diet plan.

Final Numbers

I’m happy to report the change in plan has worked.

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

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%

The Pinnacle of Success Starts With Knowledge

Sunday December 18th, 2016 marks the end of my second round of weight training utilizing the Bigger Leaner Stronger book’s recommendations. Before I started SwollBro.com as my accountabilibuddy, I purchased this book back in April. I took a week from whatever lame, ineffective routines and sloppy dieting riddled my body into its current state, to read this book.

It’s been great! When I first took a reading of my lean body mass, and body fat percentage, my body fat percentage quartered my weight. I needed the knowledge and push in the right direction. While I had a great base for making it to the gym every day, what I lacked was routine of diet. Through many of my experiences now where I wouldn’t hesitate to reach for a beer, my considerations for the calories and the macro-nutrients from the foods my body is absorbing today has changed significantly from the previous six months.

The Sources of Knowledge

Muscle Magazine, US Weekly, crash dieting, “Drop 67lbs in 3 Months!”, these were all magazines and headlines as I stood in the checkout aisle with my wife and two daughters. I couldn’t help but think all those magazines are a cesspool of misinformation and riding on guilty feelings. The “Drop 67lbs in 3 Months!” headline stood out to me the most for a number of reasons:

  1. Do you actually have 67lbs to lose?
  2. Are you starving yourself on this diet, crashing your metabolism?
  3. What are the chances this person, after losing 67lbs, regains it?
  4. If these are the sources of true diet and fitness, why does this need to come out every week or month? I understand not every body type is the same, but some basic guidelines should apply across the board to anyone. If you’re looking at one of these magazines, stop immediately. They are built on guilty feelings and poor advice.

While I wouldn’t normally find any celebrity advice worthwhile, Chris Pratt’s body transformation and candid response on his results are worth a listen.

What, you mean Chris Pratt admits that moving your body, feeding yourself properly would lead to results to which the body would respond. MOST IMPORTANTLY, his results were in EIGHT MONTHS. If you’re struggling, or THINK you’re struggling, remember these things take time and consistency.

Routine Into Habit

After hearing Chris Pratt’s story, I knew consistency was going to be my best friend as it came to turning my routines into habit. Also what I found refreshing, he wasn’t bullshitting about timelines for results. Creating the plan was absolutely necessary on turning these items into my habits. I created a couple of actionable items. Below are mine that I put into spreadsheets.

  1. Create Macro Based Diet of Foods I Like
  2. Generate a High Weight Low Rep Program

Overall, creating actionable items and having a plan will help you significantly no matter what you’re trying to accomplish. Plan out your day for tomorrow and you may find yourself accomplishing your goals more often.

Starting Numbers Week 7

Last Week

  • Weight – 171lbs
  • BF% – 17.6%
  • Muscle Mass – 42.6%

This week I worked on deloading so my lifts were light enough to push through to ten reps.

Deload Results

Monday – Shoulders/Back
Exercise Set 1 Set 2 Set 3
Standing Military Press 95 x 10 95 x 8 95 x 9
Front Raise 25 x 10 30 x 10 30 x 10
Lateral Raise 20 x 10 20 x 10 20 x 10
Weighted Underhand Pullup 0 x 10 25 x 10 25 x 10
Dumbell Row 60 x 10 65 x 10 70 x 10
Shrugs 205 x 10 215 x 10 215 x 10
Tuesday – Legs
Exercise Set 1 Set 2 Set 3
Squat* 185 x 10 195 x 10 195 x 10
Deadlift 155 x 10 185 x 10 185 x 10
Bulgarian Split Squat 70 x 10 70 x 10 70 x 10
HIIT 20:00
Wednesday – Bis\Abs
Exercise Set 1 Set 2 Set 3
Standing Barbell Curl 75 x 10 85 x 10 85 x 10
Incline Dumbbell Curl 35 x 10 35 x 10 35 x 10
Hammer Bar Curl 65 x 10 75 x 10 75 x 10
HIIT 20:00 Intervals on the Elliptical
Thursday – Chest/Tris
Exercise Set 1 Set 2 Set 3
Incline Bench 145 x 10 155 x 10 155 x 10
Flat Bench 155 x 10 165 x 10 155 x 10
Skull Crushers 65 x 10 75 x 10 75 x 10
Dips – Chest Version 25 x 10 25 x 7 0 x 10
Close Grip Bench Press 135 x 8 135 x 8 135 x 10
Cable Tri Press* 105 x 10 125 x 10 125 x 10
Friday
Exercise Set 1 Set 2 Set 3
Ab Circuit* 15 20 25
* Ab circuit consists of ab roller, medicine ball twists, and crunches.
Calf Circuit 135 x 18 135 x 18 135 x 18
HIIT: 25 minute Sprints @ 15sec sprints @ 45sec moderate

The Last Fourteen Weeks

Over the last fourteen weeks, I’ve felt more energy and better equipped to meet my goals with the knowledge I’ve taken in from the plan set in Bigger Leaner Stronger. Below are a couple of pictures from July until now.


July 2016

December 2016

Final Measurements

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

More HIIT Training

As week six started on Monday, I found myself up early shoveling snow as Michigan weather decided to turn this week and dump three inches of snow across the region. While I try to plan to go to bed a bit earlier for these occasions, rarely do I go back to sleep after my alarm sounds. Wednesday, the weather people predicted more of the fuzzy fluffy chilled rain. Again, I was up before 6am anticipating a morning of shoveling. Friday blanketed the area with more snow calling for another early rise as the region suffered from Heikki Lunta’s wrath. It has continued to snow, 10″ plus today.

With the early rises, I tried to add some more HIIT training into the end of my workouts, twenty minutes each time. With the amount of movement between shoveling and HIIT, I felt as if I was getting the necessary amount of movement heading to the correct direction of meeting my goals for the week.

More Mistakes

I haven’t faltered much in respect to alcohol consumption, but my diet hasn’t been close enough to my macros as they should be. Friday, really wanting a cheat meal, I decided that having BW3 wings for dinner was a good idea. I will do my best this coming week to better fit my macro goals, even though home baked Christmas cookies find themselves present in my house.

Round 2 – Week 6 – Starting Numbers

Last Week Results

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

Round 2 – Week 6 – Workout

Monday – Shoulders/Back
Exercise Set 1 Set 2 Set 3
Standing Military Press 135 x 4 125 x 6 125 x 4
Front Raise 35 x 6 35 x 6 35 x 6
Lateral Raise 25 x 6 25 x 6 25 x 6
Weighted Underhand Pullup 65 x56 65 x 4 65 x 4
Dumbell Row 95 x 6 95 x 6 95 x 6
Shrugs 235 x 6 245 x 6 245 x 6
Tuesday – Legs
Exercise Set 1 Set 2 Set 3
Squat* 245 x 6 245 x 4 245 x 6
Deadlift 275 x 3 275 x 6 285 x 6
Bulgarian Split Squat 110 x 6 110 x 6 110 x 6
HIIT 7:00 – I was pretty gassed after my leg workout.
Wednesday – Bis\Abs
Exercise Set 1 Set 2 Set 3
Standing Barbell Curl 105 x 5 105 x 4 105 x 4
Incline Dumbbell Curl 45 x 6 45 x 6 45 x 6
Hammer Bar Curl 105 x 4 105 x 6 105 x 3
HIIT 20:00 Intervals on the Elliptical
Thursday – Chest/Tris
Exercise Set 1 Set 2 Set 3
Incline Bench 185 x 6 185 x 5 185 x 5
Flat Bench 205 x 4 195 x 5 195 x 4
Skull Crushers 85 x 8 85 x 8 85 x 8
Dips – Chest Version 65 x 6 65 x 4 65 x 3
Close Grip Bench Press 165 x 4 155 x 6 155 x 5
Cable Tri Press* 85 x 8 85 x 8 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.
Calf Circuit 135 x 18 135 x 18 135 x 18
HIIT: 20 minute Box Jumps @ 15sec sprints @ 45sec moderate
Sunday

The streak of No-Hockey-Sunday continued as Michigan weather dumped 10 inches of snow on the region. Without reading all of my Facebook Messenger messages from my team, I drove across town in snow covered roads at a max speed of 30mph.

After Moving Move

Measurements

  • Weight – 171lbs
  • BF% – 17.6%
  • Muscle Mass – 42.6%

Thanks for reading!
#getswollbro

If you’ve enjoyed my post, be sure to sign up for the newsletter for further posts.

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

If you’ve enjoyed my post, be sure to sign up for the newsletter for further posts.

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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Hectic Week

Last week was full of career project deadlines for both of my projects. Then all while working my day job, I released Swoll Bro HIIT Timer to the iOS App store. I’ll be sure to have a full notification of the app soon enough. If you find yourself downloading this app, please provide me any feedback you may have to paul@swollbro.com. In essence, it’s a HIIT Timer that will notify when you sprint and when to rest/moderate your exercise. The other app I’m working on a team with is a scheduling application.

With all the extra work consuming my time, I’ve barely found time to write this blog post and it’s pretty much a copy and paste job for this particular type of post. I apologize to my loyal three fans that have been reading this. I’m sure you’ve been dying to see what my results are for the week. Where are my sarcastaquotes?

I can only thank those around me as the whirlwind of important projects of mine land squarely all in the same week. Most importantly those thanks go out to my wife for all of her support.

Round 2 – Week 3 – Starting Numbers

Last Week Results

  • Weight – 170.4lbs
  • BF% – 17.4%
  • Muscle Mass – 42.7%

Round 2 – Week 3 – Workout

Monday – Shoulders/Back
Exercise Set 1 Set 2 Set 3
Standing Military Press 135 x 4 135 x 4 135 x 3
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 60 x 6 65 x 5 65 x 5
Dumbell Row 90 x 6 90 x 6 90 x 4
Tuesday – Legs
Exercise Set 1 Set 2 Set 3
Squat 255 x 6 225 x 6 235 x 6
Deadlift 265 x 6 265 x 6 265 x 5
Bulgarian Split Squat 90 x 6 100 x 6 100 x 6
Standing Dumbbell Calf Raise* 40 x 8 40 x 8 40 x 6
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 6 105 x 6 105 x 4
Incline Dumbbell Curl 35 x 10 35 x 6 45 x 5
Hammer Bar Curl 105 x 6 105 x 5 105 x 4
Ab Circuit** 15 reps 20 reps 25 reps
HIIT 10:00 on the elliptical

** 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 4 185 x 4
Flat Bench 205 x 6 205 x 4 205 x 4
Standing Dumbbell Tri Press 90 x 6 90 x 6 65 x 10 (I pulled something in my back on set 2, so this is why it’s lower)
Dips – Chest Version 60 x 6 65 x 6 65 x 5
Close Grip Bench Press 145 x 6 155 x 6 165 x 5
Cable Tri Press 85 x 8 85 x 8 85 x 8
Saturday – HIIT

25 minutes of 20sec interval box jumps which included 200+ box jumps achieved. I tried to jump rope in between as much as possible, and I will tell you I WAS GASSED.

Sunday

Beer League Hockey, no beer for me.

Not Meeting Expectations

Measurements

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

I can’t explain the measurements this particular week. I guess it’s a patience and adjust game mostly. I typically weigh myself on Monday mornings after I’ve completed all days I’ve listed here. I’m thinking I had some extra water weight, but I can’t be sure. For the upcoming week, I’m going to cut my calories by 100 and see if that translates to the 1/2lb weight loss per week result. I’ll have to be a good boy about it as Thanksgiving is this week.

Happy Thanksgiving all! Thanks for reading!
#getswollbro

Hectic Week

Believe it or not, Swoll Bro isn’t exactly a full time gig. At the moment, it’s more of a hobby and my accountabilitbuddy when it comes to sticking with my goals. My full time and side work have been pretty demanding leaving me on my rear end for a good 9-12 hours a day. My current project has been highly visible in my organization and later this week demoed to the CEO of the company (no pressure right). Below is a clip of what I’ve been working on with my highly talented team at work.

Along with work, keeping my kids entertained, giving my wife a break at times, walking my dog sometimes you have to put things together in order to get these number of things accomplished. In order to do these things at once, I’ll take about a twenty minute walk around the neighborhood pulling a wagon with my one year old, my four year old rides her scooter, and holding onto the dog. At times, my four year old will hold onto the back of the wagon, so I’m pulling or holding onto everyone. About a quarter into my walk, a white SUV rolled down the window as the driver was turning left onto the street I was walking and she yelled out to me, “You the man!”

I expect a bit more of the same this week, but you may be asking, why I’m sharing this with you? Mainly to show that making time for yourself to live a healthy lifestyle is achievable. MAKE SURE TO CARVE OUT TIME FOR YOURSELF! YOU DESERVE IT!

Round 2 – Week 2 – Starting Numbers

Last Week Results

  • Weight – 171.6lbs
  • BF% – 17.5%
  • Muscle Mass – 42.5%

Round 2 – Week 2 – Workout

Monday – Shoulders/Back
Exercise Set 1 Set 2 Set 3
Standing Military Press 125 x 6 135 x 4 135 x 4
Front Raise 30 x 6 30 x 6 30 x 6
Lateral Raise 25 x 6 25 x 6 25 x 6
Weighted Underhand Pullup 55 x 6 60 x 5 60 x 5
Dumbell Row 80 x 6 85 x 6 90 x 4
Tuesday – Legs
Exercise Set 1 Set 2 Set 3
Squat 255 x 6 255 x 6 255 x 5
Deadlift 265 x 5 265 x 4 265 x 6
Bulgarian Split Squat 90 x 6 90 x 6 90 x 6
Standing Barbell Calf Raise* 135 x 10 135 x 10 135 x 10
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 40 x 6 45 x 6 45 x 5
Hammer Bar Curl 95 x 6 105 x 5 105 x 5
Ab Circuit** 15 reps 20 reps 25 reps
HIIT 10:00 on the elliptical

** Ab Circuit consists of ab roller, medicine ball twist, and crunches

Thursday – Chest/Tris
Exercise Set 1 Set 2 Set 3
Incline Bench 180 x 5 180 x 4 180 x 3
Flat Bench 195 x 6 205 x 6 215 x 3
Standing Dumbbell Tri Press 80 x 6 90 x 6 90 x 6
Dips – Chest Version 60 x 6 60 x 5 60 x 4
Close Grip Bench Press 135 x 6 145 x 6 155 x 5
Cable Tri Press 80 x 6 85 x 6 80 x 6
Saturday – HIIT

25 minutes of elliptical intervals

Sunday

Raked leaves and gave wheel barrel with my daughters around the house.
Beer League Hockey, at which, I didn’t drink any beer.

Did My Body Respond?

Measurements

  • Weight – 170.4lbs
  • BF% – 17.4%
  • Muscle Mass – 42.7%

Just make sure through your hectic weeks you are making time for yourself. Your body is your greatest asset and you should be taking care of it. Don’t take it for granted.
#getswollbro

Back At It

Over the course of my last six weeks, I learned quite a bit about myself.  I learned my tolerance for alcohol has significantly dropped, how to eat better and not drive myself nuts, but most importantly putting together a plan, consistency, determination, and patience can lead to expected results.

Bored With Your Workout?

I’ve never been a believer of this excuse, unless you are running on a treadmill every time you’re in the gym.  Then I can sympathize.  That would drive any sane person nut.  Even then, I think you could test your abilities to make it less boring. A while back, I was trying to match my old high school PR of 19:59 for a 5k (I realize this isn’t very fast for high school). I hadn’t reached that goal but when I started running again in my adult life I was surprised if I could get going for about 10 minutes straight. It wasn’t until I saw my friend Leo running that I picked it up again. Since then, I’ve ran two 10k races and a couple of 5k races. So to put things in perspective, always have a goal. Mine this time around are to life more weight each week with good form.

Round 2 – Week 1 – Starting Numbers

  • Weight – 172.6lbs
  • BF% – 17.9%
  • Muscle Mass – 42.1%

Round 2 – Week 1 – Workout

Monday – Shoulders/Back
Exercise Set 1 Set 2 Set 3
Standing Military Press 115 x 6 125 x 4 125 x 4
Front Raise 30 x 6 35 x 4 30 x 6
Lateral Raise 20 x 6 25 x 6 25 x 6
Weighted Underhand Pullup 35 x 6 45 x 6 55 x 4
Dumbell Row 35 x 6 45 x 6 55 x 4
Tuesday – Legs
Exercise Set 1 Set 2 Set 3
Squat 225 x 6 245 x 6 255 x 5
Deadlift 255 x 6 265 x 6 275 x 2
Bulgarian Split Squat 60 x 6 80 x 6 80 x 6
Dumbbell Standing Calf Raise* 40 x 8 40 x 8 40 x 8
Seated Calf Raise* 90 x 10 90 x 10 90 x 10

* Calf Raises were done in circuit

Wednesday – Bis\Abs
Exercise Set 1 Set 2 Set 3
Standing Barbell Curl 95 x 6 105 x 5 105 x 5
Incline Dumbbell Curl 35 x 6 40 x 6 45 x 5
Hammer Bar Curl 75 x 6 85 x 6 95 x 4
Ab Circuit** 15 reps 20 reps 25 reps

** 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 4
Flat Bench 185 x 6 195 x 6 205 x 4
Standing Dumbbell Tri Press 70 x 6 75 x 6 80 x 6
Dips – Chest Version 45 x 6 55 x 6 60 x 5
Close Grip Bench Press 135 x 6 145 x 6 155 x 5
Cable Tri Press 80 x 6 85 x 6 80 x 6
Friday – HIIT

25 minutes of Box Jumps

Sunday

Beer League Hockey, at which, I didn’t drink any beer.

The Results Are In!

After this week, I felt particularly strong on my chest day. Previously I was having trouble getting 195lbs up in my sets and this time around I felt good enough to push hard with good form. My measurements at the end of the week:

  • Weight – 171.6lbs
  • BF% – 17.5%
  • Muscle Mass – 42.5%

After a weekend of drinking, I’m happy to achieve the results above and hope to continue this progress into the week. In the meantime, #getswollbro.