As of today (June 26, 2018) I am 14.5 weeks + 1 day out from Border States!
I have lost about 5 lbs. So an average of 1 lb per week. That’s not too shabby!
I definitely feel like I am leaner than I was last year at this point in my prep. I am feeling pretty good!
Great pumps in the gym. Strength is progressing week to week. I’m not really that hungry, which is weird for me. I am normally always hungry!
I am doing a lot of dynamic type stretches before, during, and after my training.
I am also staying really active outside of the gym. This helps a lot when it comes to my lower calorie days.
MONDAY:
-High Bar Squats 3×6 with 195
-Leg Press Muscle Round with 4 plates each side (DEATH!)
-Walking Lunges x15ea, x12ea, x10ea
-Superset: Leg Curls 3×20 AND Banded Good Mornings w/toes elevated 3×15
-Superset: Goblet Tempo Squats 3×10 AND Ab Wheel 3×12
TUESDAY:
-Feet Up BP 3×8 (last set with 120)
-Cable Rows 3×12-15
-Machine OHP Muscle Round
-Lat Pulldowns 3×8, 1 drop to failure
-Giant Set:
Tempo Flys 3×10
DB Curls 3×20
Seated DB Cleans 3×12
Push Ups 3xAMRAP
WEDNESDAY:
-Hack Squat 3×8
-Leg Press 3×15, 1 drop to failure
-Front Squats 3×8 (I was DEAD!!!!)
-Giant Set:
Hip Abductor 3×15
Hip Adductor 3×15
Seated Leg Curls 3×10-12
Leg Ext 3×15
-12 mins HIIT (emom)
Sled Push
Side Planks
Jump Rope
V Ups
THURSDAY:
-Floor Press 3×4 (finished with 155)
-DB Pause BP 3×8
-Seated Single OHP 3x15ea
-Superset: Cable Flys 3×20 AND Cable Rear Delts 3×12
-Superset: EZ Bar Curls 3×12-15 AND Dips 40 total reps
-12 mins HIIT
Sled
Jump Rope
Suitcase Carries
FRIDAY:
Went on a long hike
SATURDAY:
-Pendlay Rows 3×10
-Chin Ups 20 total reps
-Rack Pulls 3×6 (finished with 315)
-Superset: Seated DB GM’s 3×10 AND Banded Glute Bridges 3×15
-Giant Set: (this was a killer combo!!!)
Incline Rows 3×10
Incline DB Rear Delts 3×15
Incline DB Shrugs 3×12
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