Its a good and bad thing going to a “private” gym, sometimes there is just no one around to spot. When I started doing my bench there was no one in the gym so I was nervous about going for those extra hard reps and only manged 3 on one and 4 on a couple others. Could have done DB flat bench I suppose.
Going to do my second round of HIIT just like yesterdays plus this afternoon I’ll do a CF workout, should be interesting.
OMG!!! I woke up this morning at 5am with calf cramps, they are sore as hell still, every time I take a step they try to cramp. I think I may have over done it.
I’ve put up spreed sheets around the house stating -35 by May 31st with spaces to write down my current weight and the date, the idea is to remind me I only have a short period of time to lose this weight. I’m gonna do it.
Todays weight 234.2, got my fingers crossed that it will continue to drop. I’ve added 3-4 days of aerobic HIIT (no weights) plus one day of HIIT with weights. Also a guy in my class and I have made a pact to do 30 minutes of cardio every day, silly but it should work.
Chest was not wanting to work yesterday, just wasn’t strong at all. Again there was no one to spot me so I had to cop out no the bench usually a rep or 2 shy of what I might have been able to get for fear of getting pinned. I really love training at a gym that is so empty however it has it’s disadvantages, this being the biggest.
Leg day is still kicking my ass, literally my glutes hurt to sit on them, they’re so sore, the single leg leg presses are brutal!!! Between the leg press and front squats I don’t miss back squats at all, yet.
Yep decided to get that extra round in there, I fought hard but admittedly that 4th round wasn’t pretty. I was gasping for air and could hardly lift the weight, I’m in piss pour shape. I really need to focus more on improving my conditioning.
This has been one of the best weeks of training in recent memory, I’ve felt good, I’ve lifted hard and actually gotten in some good cardio, I hope the scale reflects the work I’ve put in. I’ve gotten 30 minutes of NEPA cardio every day this week, after this morning I’ll have gotten 3 days of HIIT and 4 solid days of lifting heavy shit and I’ve not come close to cheating on my diet.
I looked in the mirror this morning and appear to see some results of my efforts, I think dropping Surge from my diet may be the key to my success. I’m not saying anything bad about Surge, I love the stuff and believe it works however in my current diet I can’t afford the carbs even targeted, pisser is I have 5 almost full jugs in my cabinet, they’ll be waiting on me at the end of May.
Last night was shoulders:
Seated Military press
135 2x10
205 2x5
205 2x4
bent over db lateral raise
15 1x10
20 1x10
25 1x8
30 1x8
No rest between sets
Standing lateral raise
15 1x10
25 2x5
30 2x5
DB shrugs
85 1x10
110 4x5+
Front DB raise
15 1x10
25 2x5
30 2x5
Upright row
95 2x5
I was all over the place yesterday, my normal routine is 4x5 it seemed like no matter what I did yesterday I wanted more, more weight, more reps so I just had to adjust for more. I’m feeling my delts this morning, GROW BITCHES!! Well they won’t actually grow right now but hopefully they won’t shrink which is what I’m after.
233.4 up .2lbs today, should have pooped before weigh in.
Chest/back training
Flat bench
215 5x4
bent row
185 4x5
strap PU
20 13 10
chest supported DB row
60 4x10
I lifted at home yesterday, so I made do with what I have.
Today sucks already, I found out through the grapevine yesterday that the job I’d interviewed for last week went to someone else, it’s bullshit. This is the second time I’ve interviewed with this company and second time I’ve struck out, fuck’em. Going on 4 months without a job, hard to believe 14 years experience isn’t enough to land a damn job, tough times I suppose.
The topper is it’s my birthday today, 34, I hate birthdays.
1 min wall ball
1 min sumo squat to upright row
1 min box jump
1 min military press
1 min row
1 min rest
I had zero energy yesterday, not sure why but it was all I could do to get through the 2nd and 3rd round. Last week I got 4 rounds this week 3 was it.
Did get in 30 min of cardio yesterday.
This morning I’ll be doing another HIIT session, this afternoon will be shoulders and tonight 30 min cardio, gotta get 2lbs off by Saturday.
This was a solid session, I pushed myself hard 8/10 RPE.
Did 20 minutes of HIIT yesterday morning, 15 minutes on the bike last night and another 10 min plyometric HIIT session in class. Normally I wouldn’t do that much HIIT but I didn’t know we were going to do the second session.
Yesterday was leg day and day 1 of the new hypertrophy training. I used a conversion table from NSCA to determine the lifting weight, it was a bit high for 10 reps and will need to be adjusted down next week to finish all 4x10.
Front squat
185 2x10
185 2x7
Leg curl
155 3x10
155 1x7
Leg extension
185 4x10
calf raise
340 4x20
It’s a process, I’ll get the endurance up and the weights right soon enough.
I’ve been slacking posting stuff, nothing to report really business as usual I suppose. Tomorrow I weigh in and I have better lost some weight this week, really busting butt on the treadmill and the HIIT. We’ll see tomorrow.
