WEDNESDAY
BW: 149.4 lbs
waist: 33 1/2"
Beyond 8/6/4 W1 D1
Squat
BW box jumps x 5
bar x 10
BW box jumps x 5
75 lbs x 8
BW box jumps x 5
100 lbs x 6
+25 lb ab crunches x 20
125 lbs x 4
+25 lbs ab crunches x 20
150 lbs x 6
+25 lbs ab crunches x 20
175 lbs x 6
+25 lbs ab crunches x 20
200 lbs x 6
+25 lbs ab crunches x 20
Bench press (Swiss bar)
bar x 10
65 lbs x 8
90 lbs x 6
105 lbs x 4
120 lbs x 6 x 6
superset with DB rows 75 lbs x 6 x 6
I’ve been wanting to do this program for some time - and now seems like an ideal time, partly because I’m trying a more aggressive approach to fat loss over the next 4-5 weeks …
And partly because I prefer a more athletic weightlifting approach. The idea of doing one exercise per session, even with antagonists, even with accessories, bores me to death. I like to leave the gym feeling as if I’ve covered the bases, and a workout with a lower body strength exercise, an upper body push, and an upper body pull continues to be what I most enjoy. I also love getting to the squat rack and settling in for an hour or so rather than having to wander around the gym from machine to machine.
70 minutes total training time. Wonderful. Will try and squeeze in the 10-minute warmup to start.
Beyond 8/6/4 is the jam for now.
1576 calories = P114 F72 C55