I did have to get up early. Got’sta pay the bills. I felt pretty decent today. I did eat a lot of food (chicken wings aside) that was nutritious. I chugged a bunch of mineral water. I got about 7 hours of sleep! That may have been the key.

I know what I’m doing is probably not the best way to go about reaching my goals, but I really want to see what I am capable of. I have ordered my secret weapon. The Oura Ring. I’ll talk about this more soon enough. Basically this guy is going to tell me just how deep a hole I’m digging with this training. I know I’m not sleeping enough, but right now circadian rhythm is the main culprit. I think I have enough time to get everything in during the day. I did not get my golf practice in this week, but I played like crap in my Wednesday Night League (first loss of the season). I had to let that wound fester a little.

This month will be the toughest. I am going to grit and bare it. I am already contemplating some modifications to the workouts. I did just take it easy today, but tomorrow will include a full body stretch or maybe P90X’s Yoga. I think an ice bath and some magnesium lotion is in order. If you have been keeping up, I thank you. Please send me some encouragement in the comments. I’m going to need it!

This was a long, hard day. Mentally and Physically challenging. Good morning abs!

I had a lot of motivation this morning. Body was stiff, but I felt good. I knew today led to rest days!

Hit the gym after work. Deadlift Day. Same ratios as the others.

Deadlift: 4 Sets. 5 Reps.: 150/170/190/190

Romanian Deadlift: 4 Sets. 10 Reps: 105/105/105/105

Zercher Squats: 4 Sets, 12 Reps: 105/105/105/105

Super Set:

Weighted Incline Situps & Landmines: 4 Sets, 10Reps/20Reps: 10 lbs. on the chest. 10 lbs. on the bar!! Now to the what ever masochistic nonsense T25 has in store.

Jesus! This week was a Total Body Circuit! I had to dig deep on this one. There was a lot…a lot of quit in my mind at this point. BUT…I grunted it out. Big Salad, Chicken wings, and pizza (gluten free) for dinner was sadly my motivation. Made it through it!

 

Today’s Major lift is a little different. It’s a drop set. Same ratio’s for the first 6 Reps, but drop the weight for the next 6 Reps.

Incline Dumbbell Press: 4 Sets 6×6: 45/30, 45/30, 45/30, 45/30

3*Drop (Drop the angle of the bench after 6 Reps). 4 Sets (6x6x6): 25/25/25/25

Cable Fly: 4 Sets. 10 reps: 20/20/20/20

Close Grip Bench Press: 4 Sets. 10 Reps: 85/85/85/75 (11). Didn’t think I was going to get the last set in with 85lbs.

Super Set:

Skul Crushers/Pull Downs: 4 Sets. 12×12 Reps.: 40/35, 40/35, 30/25, 30/25. Had to drop the weight because I was almost toast. I did get the reps in. Necessary sometimes.

It took a bit to get the legs moving this morning. I guess I did leg day right!

 

Had a few extra calories by Cronometer’s metrics.

So, I did take some measurements before buff’n up this hot bod.

Shoulders: 47″

Chest: 41 3/4″

Biceps: R: 14 L: 14 1/2

Forearm: R: 13 7/8 L: 12 1/2

Thighs: R: 24 1/2″ L: 23 1/2″

Calfs: R: 15 7/16″ L: 15 1/4″

So, that’s pretty much the muscles I will be working on. Let’s see if I an get them to grow a little.

Today’s Major lift was a bit of an embarrassment. My nemesis…Pull Ups. They seem to be the first thing that goes when I stop working out. I think I may need to start a Pull Up Progression Protocol to be able to get the weight up. I was supposed to follow the normal 5 Rep with the 60%, 75%, 85%,85% of weighted pull ups, but I could not make it through the full sets. waah waah waah. I’ll document my failures too!

Weighted Pull Ups: 5 Reps: 60%, 75%, 85%,85%: 5lbs./ 3 Reps with 5lbs, 2 without/3…/2 1/2…hahah.

Dumbbell Single Rows: 4 Sets 10 Reps: 45/45/45/45

TRX Upright Rows: 10/10/10/10

Incline Curls: 4 Sets, 10 Reps: 20/20/20/20

SUPER SET: 4 Sets, 8 Reps:

Zottman Curls        15’s   15’s   15’s  15’s

Cross-body Curls   15’s   15’s D  15’s   15’s

Pronated Curls       15’s   15’s   15’s   15’s DD   (D’s for had to drop ’em for a sec.)

I’m a core guy. Not much on the Biceps, but I’ll be doing my best to really pump the hell out of these arm knots. The wife will like that.

 

Another wobbly walk out of a gym!

So, Day 2 weight training is legs. Progressive Overload Lift is the Back Squat.

My 1RM right now is 250lbs.

Back Squat: 4 Sets, 5 Reps: 150lbs/160lbs/190lbs/190lbs…..Crushed it.

Front Squat: 4 Set, 10 Reps: 95lbs.

If you have knee or ankle issues, this next guy will fix them (you should consult your physician before, of course) over time.

Bosu Ball One Leg Squat: 4 Sets, 10 Reps, each leg. This does a lot of different things. It will absolutely ignite your legs, #1. #2., It will increase your balance. #3., It is a really good core work out as well. Sweat will fall.

Kalf-Koruption (I just named it that): Calf muscles are normally stubborn muscles to get to grow, but you have to hit all the heads of the muscle (I think that’s right, I’m not a bodyologist). Grab a couple dumbbells. Today, I grabbed 20’s. I did 15 slow calf raises and 10 fast ones. 3 rounds with your feet positioned differently each time. Something like this:

/  \, |  |, \  /. The feet have a tendency to straighten out, so I keep an eye on the to keep them in the right position.

Then I Super Set Leg Raises & Ab Wheel Roll out (except I forgot my wheel, and I didn’t see one at the gym). I improvised by taking a TRX suspension trainer and set it as low to the ground as I could (insert Ludacris’ Roll Out here). 3 Sets, 12/10 Reps.

Got in there. Melted the trunks, and wobbled out like a baby deer.

Let me know what you think. Regrets will probably hit tomorrow morning.

I slept in a little. I also apologize for all the posts in such a quick succession. I had a little run in with the L.A.W. (life and wife). T25 Speed got me moving this morning. Today is Leg Day at the gym. This was a great warm up. YOU CAN DO IT…