9/22/22 - MetCon for Muscle P2W3D2
Weight: 222.8lb
Sleep: 5h 7m (33% fitness score)
| W6 Legs | Exercise | Sets/Reps | Load | Effort | 1RM | Weight | Week 1 | Week 2 | Week 3 |
|---|---|---|---|---|---|---|---|---|---|
| A | Prowler Pushing | 1 x 2 min. | 25% BW | Met2 | 150lb | 150lb | 150lb | ||
| B1 | Lunge | 2 x 5 reps | 70-75% | Res | 95lb | 5x95, 5x95 | 5x115, 5x115 | 5x115, 5x115 | |
| B2 | Goblet Squat w/ Multi-ROM | 2 x 10-15 reps | Medium | Full | 13x110, 10x110 | 15x110, 12x110 | 15x110, 12x110 | ||
| B3 | Sled Walking Backward | 2 x 1 min. | 25% BW | Met1 | 150lb, 150lb | 150lb, 150lb | 150lb, 150lb | ||
| Rest 4 min. or less | |||||||||
| C1 | Romanian Deadlift | 2 x 5 reps | 65-70% | Res | 10x110, 10x110 | 10x110, 10x110 | 10x110, 10x110 | ||
| C2 | Leg Curl w/ Multi-ROM | 2 x 10-15 reps | Medium | Full | 10x100, 10x100 | 10x100, 10x100 | 10x100, 10x100 | ||
| C3 | Kettlebell Swing | 2 x 1 min. | 35% BW | Met1 | 35lb, 35lb | 35lb, 35lb | 35lb, 35lb | ||
| Rest 4 min. or less | |||||||||
| D | Zercher Squat 90-degree Iso. Hold | 1 x 2 min. | Medium | Hold | 45lb | 30s, 30s, 30s, 30s | 45s, 30s, 30s, 15s | 45s, 30s, 30s, 15s | |
| Rest 4 min. or less | |||||||||
| E | Bulgarian Split Squat Loaded Stretch | 1 x 2 min. | XLight | Hold | 2m | 2m | 2m |
Completed in 32m 7s
- Slept like shit last night. Unsure why, just need more sleep.
- Strongly considering taking a total off week when this program is over (next week). No diet, no gym, nothing. Might help me get back on the wagon mentally.
- Also considering either going full keto for 1-2 months (to help lower my A1C) or changing up to a more Vertical Diet approach to help fix my lipids.
Lab Results came in, view and comment here if interested.