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.

Worth the Ride

I started this workout shortly after I had been on vacation, the first week in September.  I’ve learned a bit about myself in terms of self control, discipline, and motivating factors.  Key Successes for me have been the lack of beer I’ve drank, cleaning up my diet, and having a supporting and loving family.  I also thank anyone reading and hopefully have inspired you to do whatever your goals are.

Where Did I Start Week 6

Last Week, I was weighing in at 172lb, 17.9% BF, 42.2% muscle mass.

How Were My Lifts for Week 6

Monday – Legs
Exercise Set 1 Set 2 Set 3
 Deadlift  245 x 6  255 x 6  255 x 6
 Squat  245 x 6  245 x 6  245 x 4
 Dumbbell Lunges*  185 x 6  185 x 6 185 x 6
 Leg Press Calf Raise  250 x 18  250 x 18 250 x 18

* I had to do dumbbell lunges as all the squat racks were being used.

Tuesday – Chest/Triceps
Exercise Set 1 Set 2 Set 3
Incline Barbell Press 180 x 6 180 x 6 180 x 6
Bench Press 195 x 6 195 x 4 195 x 3
Skull Crushers 100 x 6 100 x 6 100 x 6
Weighted Dips 50 x 6 55 x 6 55 x 6
HIIT 10:00 – Interval Training on the Elliptical
Wednesday – Back/Shoulders
Exercise Set 1 Set 2 Set 3
Weight Wide Grip Pull Ups 35 x 6 35 x 5 35 x 5
Bent Over Barbell Rows 175 x 6 175 x 6 185 x 4
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 Shrugs 215 x 6 215 x 6 215 x 6
Thursday – Biceps/Abs
Exercise Set 1 Set 2 Set 3
Hammer Bar Curl 105 x 6 105 x 6 105 x 6
Incline Dumbbell Curl 50 x 5 50 x 4 50 x 4
Preacher Curl 100 x 6 100 x 6 100 x 6
Ab Circuit** 10 15 20
HIIT 4 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.

Friday

HIIT – 25 minutes, 15 seconds of Intervals

Sunday

Hockey Game In the Evening – We came close to tying it up.  A unfortunate play and communication between our goalie and the bench ended up losing the game 5-3 on what I would describe as a 1/4 empty net.

Self Assessment

  • I improved some of my lifts as I was able to increase weight for having done six reps
What I’ll Do Differently
  • Motivate myself to lift a little bit more as I was reaching the six rep range for a number of lifts.

Conclusion of Week 6

Measurements According to Scale

Weight – 171.6lbs

Body Fat – 17.8%

Muscle Mass – 42.5%

Time to Rest

After six weeks, I’ve learned quite a bit about myself and what it takes to drop weight and become a bit stronger.  Over the next week, I’ll be taking it easier.  I can’t sit still for too long.  The timing probably couldn’t have been better as I tweaked my shoulder in my hockey game last night, so that’ll take some time to heal up.  I have a full range of motion, but it’s painful in some instances.  It was tough to sleep on either of my sides.

Should you have any questions directly for me about my six week workout, you can find me on twitter @swollbro, or you can email me at paul@swollbro.com.

 

A Common Thursday – Sunday

As I get home from work on Thursday, I’ve had a long four days between being a dad, meeting deadlines at work, job training (this never ends as it seems some new, better JavaScript framework is released each week), and four days of heavy lifting which puts a lot of stress on my body.  My expectations physically are falling short, but hey I’ve been to the gym four times this week.  Let’s fall back to my favorite snack of Two Hearted Ale, El Madator tortilla chips and some salsa to boot.  I’ve probably burnt these calories somewhere this week.

Now that it’s football and hockey season (Go Blue!, LGRW), justifying that a snack and the game was easy but detrimental to my goals.  Then if you’ve been reading you know how my Sundays go with Beer League Hockey.

During those sittings, I would typically have, at minimum, three beers per sitting within those four days.  Two Hearted Ale has 210 calories per 12oz beer.  210 Calories * 3 Beers * 4 days = 2,250 Calories within a four day span.  There’s 3,500 calories to burn a pound of fat.  So in essence, I was damn near adding 3/4lbs per week.  Beyond that, why was I eating an drinking so much, derailing my progress?  I think it comes down the four reasons I’ve listed below.

1.  Justifying Calories

As I noted above, the wheels for this have fallen off many times.  There have been notable times I wasn’t eating the correct things to keep me satiated through to dinner time.  Or, I’d find myself watching TV having a beer or three because I ran five miles earlier in the day.  Justification eating still hinders my progress but it’s been better now with my meal plans.

Essentially, my issue was not having a plan.  It’s much easier planning what you’re going to consume with foods you enjoy and not drive yourself nuts with something like rice cakes.

2.  Concentrating on the Scale’s Number

If there’s one thing, and probably still hindering me as well as others, it’s concentrating on that fucking number the scale provides me.  I should concentrate less on that number and more on body fat percentage and lean mass.  Sometimes after I hit a certain number, I would get complacent.  My drive would plummet, and I’d start the Monday conversation about not reaching my goals and how to get there.

I read a thread on bodybuilding.com about a trainer who was wondering what to tell his female clients who were gaining weight with his training guidance.  He didn’t make it clear to his clientele, as his clientele dropped dress sizes, that they may weigh more as muscle mass increased.  This is where there’s too much emphasis on weight.

FUCK THE NUMBER ON YOUR SCALE! I can quantify my results by lean mass, my energy levels, and how my clothes are fitting, which as of late have been looser.  If you’re too fixated on the scale, stop now.  Especially if you’re beginning to lift weights.  Yes, your weight can go up as a result of muscle mass but probably at the same time you’re losing fat.  FUCK YOUR SCALE’S NUMBER!

From here on out, I’ll weigh myself once a week and stop putting SO much stock in this number as the only quantifier of meeting my goals.

3. NOT Tracking Other Measurements

So I just got done ranting about the numbers you find on your scale.  Rather than being so obsessed with how much I weigh, it would be useful if I measured body fat with calipers, bicep/chest/leg size with a tape measure, and muscle mass.  One other simple way I’ve gone about this to not be discouraged is my belt has been able to tighten up since starting my six week workout.

Mike Matthews of Bigger Leaner Stronger provides an explanation below of how to measure body fat with calipers.

4. Patience

I’m still learning this one.  Being in a society of instant gratification, results that aren’t showing immediately have made me a bit impatient as it comes to the results I’m getting.  If you think about all the famously advertised workouts, P90X (which I’ve tried and got too impatient), Insanity, or Body Beast these things all take time, and effort, to complete.  They even note their success stories as “Results vary depending on starting point, goals and effort”.  So I’m taking a more positive approach and holding myself accountable by writing my experiences as I work toward my goals.  Hopefully, you can learn from my mistakes and get out of your fitness funk.

 

It’s About Attitude

Sunday evenings for me are built with anticipation for my weekly hockey game.  I’ve been playing hockey with this team for a number of years.  Some I’ve played with since high school, they’ve been roommates, and above all some kickass fun friends.

My typical weekend would be filled with beer.  Unlike most people, those weekends may have started on Thursday.  Each of those days may have end with four beers or more.  Like I’ve noted in previous posts, my choice of beer is high in alcohol content and calories.

Finally, when I get to Sunday, I’ve consumed more beer than I want to meet my goals.  Why am I telling you about my hockey team and my beer consumption in a fitness blog?  I’ve had a series of attitude shifts about how I need to meet my goals and one of those has been to completely remove beer from my diet.

Small Wins Meeting Big Gains

Hail to the Victor!

I was invited to the Wisconsin/Michigan game by one of my friends from college.  We arrived several hours before the game started because what else do fans do before a football game, tailgate?  We stopped over at a friend’s who happens to live damn near a block away from The Big House.  Standing in the driveway, shots were starting to surround us, nothing abnormal for a tailgate right?  When approached, my friend asked me if I was going to have any beer.  Since we did drive a couple of hours to get to Ann Arbor in his car and gave me a ticket, I figured it’d be best if I drove home and he could have the drinks.  He did call me out for, far be it from my nature, to not have anything to drink.  The last couple of times at this house for a U of M game, I don’t recall much happening post game.  So in the end, I didn’t drink anything and drove us home after a pretty exciting Wolverine Victory over the Badgers.

Not Feeling the Peer Pressure

Sunday (10/10) start my winter hockey league with my hockey team I described above.  At bare minimum you can call these “The Beer Leagues”.  When I first started in the beer leagues having a couple of beers before the game would case my stomach on the first shift to burn and I’d feel pretty winded.  By the second shift a little better, and by the third pretty normal.  Over time, these pregame beers became a routine in my hockey regimen of getting dressed.

As I was getting ready for the game, the cooler full of beer was brought into the locker room.  I typically like heading to the game early to consume a couple of these beers, but this time I was certain to not drink.  One of my friends opened the cooler and started tossing beers to everyone.  He looks at me and tries to hand me one as I was no less than three feet away from him.  I told him, “No Thanks”, “I’m Good”.  With refusal for my answers, he tried to stuff the beer in my pocket.  At which point, I was still refusing and then he just cracked the beer and sat it down next to where I was sitting.  There, that beer remained full and undrank.  YOU WERE WASTING BEER JIM!

Guess What’s Still In My Fridge

If you’ve been keeping up with my blog, you’ll know I frequently have mentioned the Two Hearted Ale six pack that remains in my keezer.  I will let you know that six pack still remains in my keezer after three weeks.  I’m also proud to say, this is the longest I’ve gone without having alcohol in years.

What Else Has Kept Me Going

If you’ve been in a rut and your habits are stronger than your goals, I’ve found myself accountable for my goals by writing about it.  While I know I have a small audience (thanks for reading), I’ve found writing about it and publicly telling people (about how awesome cross-fit is…lol) about a normal desk-jocky overcoming the odds of a sedentary career and bad habits that may shorten my life.

Creating a plan for meals and knowing my macro-nutrients to accomplish these goals has made it much easier and routine.  I know exactly what I’m eating the day before alleviating any stress of what to eat each day.  I’m also the type of person who can eat the same thing every day, as I have enough variety, and be complacent.

My Friends Facebook Posts Have Not Gone Un-Noticed

Some of my friends are fitness enthusiasts.  One of my friends, Beth, that I find inspiring as a stay-at-home mom of three kids finds time in her day to meet her fitness goals.  Unlike this blog, I’m not specific about workouts or recipes, mostly because I’m following Bigger Leaner Stronger program and don’t want to run into copyright infringements (I’ve ran into that before in the t-shirt printing business).  Hopefully you can find some more value out of her blog than you’ll find here.

Another post that I took notice was about achieving a goal and the best way to shape your habits and create actionable steps to reaching those goals in a YouTube Video, thanks Carlin!

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.

Routine Creates Less Thinking

Every morning or right after I get home, I add my socks, underwear, shorts, and a sleeveless shirt into my gym bag in preparation for another mid-day gym routine.  Through this routine, I occasionally forget to pack one thing or another, typically socks.  It’s a bad day when you have to put on dirty socks again after your routine.  Yet worse, I’ve forgot to pack an extra pair of underwear on a day that I’ve casually ran a 5K on the treadmill…. WHOOPS!  I will spare you the gory details.

My gym bag has some pretty typical items in it for the listening to music, workout clothing, and shower time.  Below I list the items I keep in my bag.

Clothing

Shorts

For me, it’s typically been black mesh shorts.  I’m in favor of Nike or Under Armor brand shorts.  They have always been the most comfortable.

Shirts

This is typically some sort of sleeveless moisture-wicking shirt.  Luckily these are pretty inexpensive if you want to pick them up.

Underwear

I prefer boxer briefs.  Boxers can be a bit too restrictive in movements such as a lunges, squats, or Bulgarian squats being one of the worst.  I’ve have the misfortune of tearing my boxers from waist to asshole doing some of these movements.

Shoes

I typically wear running shoes, unless someone convinces me otherwise, and I only use these shoes for the gym.  Like I said in the Week 2 Report, I do take them off for certain lifts where running shoes can wobble your knees making them vulnerable to injury.  Mine are not the hideously colored shoes you see below.  Mine are a loud red, so maybe worse?

For Shower Time

Oh Your Gym has a Towel Program?

I’ve been part of a couple gyms that have had towel programs.  The first gym actually had real towels.  Towels that would actually dry you off.  The second and current gym has towels that you feel like you’re drying yourself off with a piece of high grit sand paper.  They are also the size of a wet nap.  So I recommend bringing your own towel to the gym.  I may look like an outcast with my own towel in the locker room, but I can also say me or someone in my household are the only ones to have used it.

Listening to Music

Avantree Jogger Bluetooth Headphones

These are by far my favorite headphones out of large number of headphones I’ve owned and used while in the gym.  Having no cord keeps them out of the way during certain lifts and doesn’t get tangled up with a weight belt should you be wearing one.

iPhone

Maybe this isn’t always in my gym bag, but it serves multiple purposes for me.  It serves as a timer to count down between my sets, tracking my workouts, and finally my random slew of terrible music that gets me fired up and ready to lift weights.

iPhone Six Arm Band

While I don’t necessarily use the arm band much, I find it useful for when I’m doing HIIT so my phone is flying around in my pocket and potentially breaking my phone.  I would say my best use for it so far has been the 5/3 Riverbank Run for the 10K I ran the past couple of years.

Those are the consistent items in my gym bag.  I may have skipped the body wash and deodorant, as I’m sure you have your own preference.  What do you consistently keep in your gym bag?

 

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.