Yesterday was day 1 of the new workout and the first time I’ve really worked heavy and low reps. I was impressed with how strong I’ve gotten. Nothing crazy, but I did 4 reps of 325 on the smith cage. And I still like how squats and lunges wakes the rest of the body up.
The workout routine is outlined below and I’m also going to have two protein shakes a day on workout days, one a day on non-workout days. And I’m back on the creatine for the big push. Last, but definitely not least is me getting the sleep I need. Last night I was lights out at 11:30 with a 7:30 wake-up.
Here’s my new routine, you can see that it combines both heavy work with high rep sets. High rep sets are what they call volumizers and really add the lbs. I’m a little leery of cutting those out and only going heavy. And so, I’m doing pyramids on the big groups.
All reps are a 4/0/2 tempo (tough to keep up on, part of the challenge this time around).
Day 1:
Squats: 1x warm-up, 1×12, 1×8, 1×4, 1×8, 1×12
Lunges: 3×16
Leg Curl: 3×16
Crunches: 3x failure
Day 2:
Bent-over Rows: 1x warm-up, 1×12, 1×8, 1×4, 1×8, 1×12
Upright Rows: 2×10
Bench Press (dumbbell): 1x wearm-up, 1×12, 1×8, 1×4, 1×8, 1×12
Bench Dips: 2x failure
Day 3:
Standing Calf Raises: 1x warm-up, 3×14
Dumbbell Curls: 1x warm-up, 1×12, 1×8, 1×4, 1×8, 1×12
Crunches: 4x failure, superset bridges (holding push-up position, with feet on a medicine ball for 60 seconds)
As if we don’t have enough issues with Atlanta traffic:
I threw on my orange shirt this morning for no real reason and my wife asked me if I was going the Northern Irish route today. I was a little slow on the uptick and she explains it out to me (orange is what the N.Irish wear instead of green). “Oh yeah, of course I am”, I say.
I’m taking a week breather before I start up another routine. I’m feeling the drag on my body atm. I blame not getting enough sleep. I’m going to try a pyramid routine out, see how my body reacts. I also need to be better about eatting on the weekend. It’s too easy to get distracted by videogames or whatever.
One night of eatting the hell out of dumplings, I gots me a nub of fat on my stomach. Going to eat plenty the rest of the week, but much leaner.
What a great weekend. Friday night poker was a ton of fun, though we were short-handed. We played mixed games and worked a lot of 10-20 limit in. If I played poker in heaven, limit short-handed is what I’d play. Saturday was a great lazy day and spent the evening playing video games and drinking the hell out of Sweetwater Happy Ending. Sunday I woke my ass up, went to the gym and made from-scratch Chinese pot-stickers.
I have roughly 13 weeks before the end of my bet with Steve. Sunday I weighed in at 181 and I’m still not eatting big enough. I think I’m subconciously avoiding any fat. 13 weeks gives me 12 workouts for each of my body groups (1 week off to let my body recover).
Speaking of body fat, I swung by Target over the weekend to pick up a Geaorge Foreman grill. Ok, everyone who’s known me for a while can stop laughing. Since I don’t feel like I’m eatting big enough, especially in the evenings, I can’t think of an easier way to load up. I honestly don’t know why it didn’t occur to me sooner. Mank has one and has made people who came over to hang out burgers plenty of times.
So, 10 pounds in 3 months. Think I’ll make it? I’ve added a little extra incentive for myself. If I make the 191, I’m going to treat myself to another tattoo. Almost 100% it’ll be a Leo sign a lot like the image below. Whether it’s on my chest or back I’m undecided - but leaning toward my chest over my heart.
