Wednesday, May 30, 2018
Summer Routine Week 3
DB Lunges for three sets of 12 with 2 12lb dumbbells (864)
Push-up for three sets of 25.
Romanian Deadlift one set of 10x65 and three sets of 10x85 (3,200)
Barbell Rows for one set of 10 with the empty bar, 45 lbs, two sets of 10 for 60 lbs, and one set of 12 with 60. (2,370)
Overhead Press 3 sets 12x55, 10x65, and two sets of 75, one 6 and one 5 (2,135)
Daily Volume 16,889 up from 13,810.
Bench Press four sets 10x140, 8x145, 6x150, and 10x140 (1400, 1160, 900, 1400 = 4,860)
Incline Bench 5 sets 12x115, 10x120, 8x125, 6x130, and 10x120 (1380, 1200, 1000, 780, and 1200 = 5,560)
Squat 3 sets 8x155 (1240, 1240, 1240 = 3,720)
Barbell Curls 4 sets of 12 with the 50lbs (2,400)
Tricep Extensions (did cable pulldowns) 4 sets, 15x65, and 3 sets of 12x70 (3,495)
BW Lunges 50 total broken up between side planks. The side plank was 35 seconds on each side twice. (NA)
Daily Volume 16,255 up from 14,765lbs
All of the core work is based on the video in the link.
My goal will be to increase volume for two weeks, then take a deload week. Then three weeks of progressive overload again for four months. After this morning I feel like I'll be ready to deload next week!
ABOUT THE BLOG:
The results were from diet and exercise. Here is a quick summary of how I responded to being diagnosed as diabetic. I'm going to post this review every so often. Mostly when I post the blog to Twitter or Facebook.
Between now and the end of September I will be focusing on gaining muscle. I may go up to 4 "sprints" for cardio at some point. I'm listing my goals in my general PRs page.
I was in San Diego last weekend, had family telling me how much thinner I got since I saw them over the Xmas holiday. Funny, I weigh 5 pounds more today. Muscle plays an interesting role in the transformation, no?
Your workouts are looking great. Your arms must get crazy sore after supersets working the biceps and triceps. I love the paloff press! lol. Keep up the great work.