Been a while…

So it’s been exactly two months since my last entry. Please forgive my laziness.

Long story short, I’ve become quite busy as of late. Work eats up most of my day/week, followed by, and I also auditioned for the local semi-professional orchestra, and I’ve been accepted, so music practice has kept me busy, too.

Anyway, I’m still hitting the gym and I’ve been putting on weight (hopefully some muscle!) again. I am currently weighing in at  213 lbs (96.6 kgs) and am roughly 13% body fat.

I have also been on the same routine for the last year and a half, and with my growing interest in powerlifting, I decided to pick up a powerlifting program for the first time today.

My current maxes are as follows:

Bench – 325 lbs (147.4 kgs)
Squat – 385 lbs (174.6 kgs)
(Conventional) Deadlift –  515 lbs (238 kgs)

I am very excited to see how my lifts will improve after this one month program! 🙂

Anyway, enough talk. Here is today’s workout!

Sheiko #29: Week 1 Day 1!
Flat Bench:
Set 1: 150lbsx5
Set 2: 180lbsx4
Set 3: 180lbsx4
Set 4: 210lbsx3
Set 5: 210lbsx3
Set 6: 225lbsx3
Set 7: 225lbsx3
Set 8: 225lbsx3
Set 9: 225lbsx3
Set 10: 225lbsx3

Squat:
Set 1: 185lbsx5
Set 2: 225lbsx5
Set 3: 225lbsx5
Set 4: 265lbsx5
Set 5: 265lbsx5
Set 6: 265lbsx5
Set 7: 265lbsx5
Set 8: 265lbsx5

Bench Press:
Set 1: 150lbsx5
Set 2: 180lbsx5
Set 3: 210lbsx4
Set 4: 210lbsx4
Set 5: 210lbsx4
Set 6: 210lbsx4

DB Flyes:
Set 1: 45lbsx10
Set 2: 45lbsx10
Set 3: 45lbsx10
Set 4: 45lbsx10
Set 5: 45lbsx10

Good Morning (Standing) – First time doing these, so wasn’t too sure of form…will have to study it a bit
Set 1: 135lbsx5
Set 2: 135lbsx5
Set 3: 135lbsx5
Set 4: 135lbsx5
Set 5: 135lbsx5

Big *ss Entry! (2 weeks’ worth!)

Work and orchestra are taking over my life! By the time I’m finished at the gym, I usually head off to bed…I hate how I can’t update this place as often as I want to 😦

Anyway, here’s me tonight at 207 lbs (93.9 kgs). Up 5 lbs (2.3 kgs) in 5 weeks, but still fairly lean (or maybe it’s all due to Instagram…who knows :p)

And here are last week and this week’s workouts! 😀

Last week:

Monday: Upper Body Power
Bench Press:
– Warm-up: 45lbsx15, 95×5, 135×5, 185×5
– Set 1: 225×3
– Set 2: 255×3
– Set 3: 275×3
– Set 4: 315×1 (finally got it!)

Dips:
– Set 1: 12
– Set 2: 12

Push Press:
– Warm-up: 45lbsx10
– Set 1: 135×5
– Set 2: 165×5
– Set 3: 185×5
– Set 4: 205×3

Bent Over Barbell Rows (Underhand):
– Warm-up: 225lbsx5
– Set 1: 275×5
– Set 2: 295×5
– Set 3: 315×5

Weighted Chin-ups:
– Set 1: 45lbsx10
– Set 2: 90×8
– Set 3: 90×7

Barbell Curls:
– Set 1: 105lbsx8
– Set 2: 105×8
– Set 3: 105×8

V-bar Pushdown:
– Set 1: 100lbsx10
– Set 2: 110×10
– Set 3: 110×8

Tuesday: Lower Body Power
Squats:
– Warm-up: 45lbsx10, 135×10
– Set 1: 225×5
– Set 2: 275×5
– Set 3: 315×5
– Set 4: 345×2

Sumo Deadlift:
– Warm-up: 225lbs×5
– Set 1: 315×5
– Set 2: 405×3
– Set 3: 475×3
– Set 4: 515×1

Seated Leg Extensions:
– Set 1: 140lbs×10
– Set 2: 140×10
– Set 3: 140×10

Lying Hamstring Curl:
– Set 1: 145lbsx10
– Set 2: 145×10
– Set 3: 145×10

Hanging Leg Raise:
– Set 1: 10 reps
– Set 2: 10 reps
– Set 3: 10 reps

Cable Crunch:
– Set 1: 95lbsx15
– Set 2: 95×15
– Set 3: 95×15

Thursday: Chest and Triceps Hypertrophy
Incline Barbell Bench Press:
– Warm-up: 45lbsx15, 95×5, 135×5
– Set 1: 185×5
– Set 2: 225×5
– Set 3: 235×3

Flat Barbell Bench Press:
– Set 1: 225lbsx6
– Set 2: 245×6
– Set 3: 255×5
– Set 4: 255×5

Cable Flyes:
– Set 1: 40lbsx15
– Set 2: 42.5×15
– Set 3: 42.5×15
– Set 4: 42.5×15
– Set 5: 42.5×15
– Set 6: 42.5×15

Dips:
– Set 1: Body weight x12
– Set 2: Body weight x12
– Set 3: Body weight x12
– Set 4: Body weight x12

V-bar Pushdown:
– Set 1: 90lbsx12
– Set 2: 90×12
– Set 3: 90×12

Friday: Back and Biceps Hypertrophy
Bent Over Barbell Rows (Underhand Grip):
– Warm-up: 45lbsx15, 135×10, 5 sets of 225×5

Deadlifts (Conventional):
– Warm-up: 225lbsx5
– Set 1: 315×5
– Set 2: 365×5
– Set 3: 405×5
– Set 4: 435×5
– Set 5: 455×5
– Set 6: 475×3

Chin-ups:
– Set 1: 45lbsx12
– Set 2: 45×12
– Set 3: 45×12

Seated Cable Row:
– Set 1: 90lbsx10
– Set 2: 90×10
– Set 3: 90×10

Wide-Grip Lat Pulldown:
– Set 1: 200lbsx10
– Set 2: 200×10
– Set 3: 200×10

Seated Dumbbell Curls:
– Set 1: 35lbsx10
– Set 2: 35×10
– Set 3: 35×10

Dumbbell Hammer Curls:
– Set 1: 55lbsx12
– Set 2: 55×12
– Set 3: 55×12

This week:

Monday: Upper Body Power
Bench Press:
– Warm-up: 45lbsx15, 95×5, 135×5, 185×3
– Set 1: 225×3
– Set 2: 255×3
– Set 3: 285×2
– Set 4: 285×2

Dips:
– Set 1: 40lbsx10
– Set 2: 70×10
– Set 3: 90×10

Push Press:
– Set 1: 135×5
– Set 2: 165×5
– Set 3: 185×3
– Set 4: 205×3
– Set 5: 185×3 (failed 215 miserably and nearly blacked out lol)

Bent Over Barbell Rows (Underhand):
– Warm-up: 225lbsx5
– Set 1: 275×5
– Set 2: 275×5
– Set 3: 275×5

Pull-ups:
– Set 1: 12
– Set 2: 12

Barbell Curls:
– Set 1: 105lbsx8
– Set 2: 105×8
– Set 3: 105×8

V-bar Pushdown:
– Set 1: 110lbsx10
– Set 2: 110×10

Tuesday: Lower Body Power
Squats:
– Warm-up: 45lbsx10, 135×5
– Set 1: 225×5
– Set 2: 275×3
– Set 3: 315×3
– Set 4: 345×3
– Set 5: 345×3

Sumo Deadlift:
– Warm-up: 225lbs×5
– Set 1: 315×5
– Set 2: 405×3
– Set 3: 475×3
– Set 4: 475×3

Seated Leg Extensions:
– Set 1: 140lbs×10
– Set 2: 140×10
– Set 3: 140×10

Lying Hamstring Curl:
– Set 1: 145lbsx12
– Set 2: 145×12
– Set 3: 145×12

Hanging Leg Raise:
– Set 1: 10 reps
– Set 2: 10 reps
– Set 3: 10 reps

Cable Crunch:
– Set 1: 95lbsx10
– Set 2: 95×10

Thursday: Chest, Shoulders, and Triceps Hypertrophy
Incline Barbell Bench Press:
– Warm-up: 45lbsx15, 95×5, 135×5
– Set 1: 185×5
– Set 2: 225×5
– Set 3: 225×5

Flat Barbell Bench Press:
– Set 1: 225lbsx8
– Set 2: 245×6
– Set 3: 255×5

Cable Flyes:
– Set 1: 42.5×15
– Set 2: 42.5×15
– Set 3: 42.5×15
– Set 4: 42.5×15

Standing Barbell Overhead Press:
– Set 1: 135lbsx8
– Set 2: 135×6
– Set 3: 135×6

Behind the Back Low-Pulley One Arm Side Lateral Raise:
– Set 1: 20lbsx15
– Set 2: 20×15
– Set 3: 20×15
– Set 4: 20×15

Dips:
– Set 1: Body weight x15
– Set 2: Body weight x15
– Set 3: Body weight x15

Getting busy lately…….

As some of you may know, I recently started working a full-time job last week (so far so good!), so I’ve been rather busy. I’m still hitting the gym, trying to track my macros a bit (though I’ve been cheating far too much and eating 2000 cals over my goal every day this past week lol).

I think from now on, I will post my week’s worth of entries over the weekend. At least it’ll help me keep track of my progress and at least give you guys an idea of my current routine.

As always, if you guys have any questions, don’t be afraid to ask. Slowly but surely, I will get to each and every one of them! 🙂

Monday: Upper Body Power
Bench Press:

• Warm-up: 45lbsx15, 95×5, 135×5, 185×5
• Set 1: 225×3
• Set 2: 255×3
• Set 3: 275×3 (followed by 225×5 drop set)

Dips (left shoulder blade felt weird):

• Set 1: 12
• Set 2: 12

Push Press:

• Warm-up: 45lbsx10
• Set 1: 135×5
• Set 2: 165×5
• Set 3: 185×5

Bent Over Barbell Rows (Underhand):

• Warm-up: 225lbsx5
• Set 1: 275×5
• Set 2: 275×5
• Set 3: 275×5

Weighted Chin-ups:

• Set 1: 10
• Set 2: 10
• Set 3: 10

Barbell Curls:

• Set 1: 95lbsx8
• Set 2: 95×8
• Set 3: 95×8

Rope Pushdown:

• Set 1: 100lbsx10
• Set 2: 100×10
• Set 3: 100×10

Tuesday: Lower Body Power
Squats:

• Warm-up: 45lbsx10, 135×10
• Set 1: 225×5
• Set 2: 275×5
• Set 3: 315×5

Sumo Deadlift:

• Warm-up: 225lbs×5
• Set 1: 315×5
• Set 2: 405×3
• Set 3: 465×3
• Set 4: 510×2

Seated Leg Extensions:

• Set 1: 120lbs×10
• Set 2: 130×10
• Set 3: 140×10

Lying Hamstring Curl:

• Set 1: 145lbsx10
• Set 2: 145×10
• Set 3: 145×10

Hanging Leg Raise:

• Set 1: 10 reps
• Set 2: 10 reps
• Set 3: 10 reps

Cable Crunch:

• Set 1: 95lbsx15
• Set 2: 95×15
• Set 3: 95×15

Thursday: Chest and Triceps Hypertrophy
Incline Barbell Bench Press:

• Warm-up: 45lbsx15, 95×5, 135×5
• Set 1: 185×8
• Set 2: 205×8
• Set 3: 225×5
• Set 4: 205×6

Flat Barbell Bench Press:

• Set 1: 225lbsx6
• Set 2: 235×6
• Set 3: 245×6

Cable Flyes:

• Set 1: 40lbsx15
• Set 2: 40×15
• Set 3: 40×15
• Set 4: 40×15
• Set 5: 40×15

Dips:

• Set 1: Body weight x12
• Set 2: Body weight x12
• Set 3: Body weight x12

V-bar Pushdown:

• Set 1: 100lbsx10
• Set 2: 100×10
• Set 3: 100×10

Friday: Back and Biceps Hypertrophy
Bent Over Barbell Rows (Underhand Grip):

• Warm-up: 45lbsx15, 135×10, 6 sets of 225×3

Deadlifts:

• Warm-up: 225lbsx5
• Set 1: 315×5
• Set 2: 365×5
• Set 3: 405×5
• Set 4: 435×5
• Set 5: 455×5

Chin-ups:

• Set 1: Body weight x12
• Set 2: Body weight x12
• Set 3: Body weight x12

Seated Cable Row:

• Set 1: 90lbsx10
• Set 2: 90×10
• Set 3: 90×10

Wide-Grip Lat Pulldown:

• Set 1: 180lbsx10
• Set 2: 200×10
• Set 3: 200×10

Seated Dumbbell Curls:

• Set 1: 35lbsx10
• Set 2: 35×8
• Set 3: 35×8

Dumbbell Hammer Curls:

• Set 1: 50lbsx15
• Set 2: 50×15
• Set 3: 50×15

Saturday: Shoulders and Abs Hypertrophy
Standing Overhead Barbell Press:

• Warm-up: 45lbsx15, 95×5
• Set 1: 135×8
• Set 2: 145×8
• Set 3: 155×6

Dumbbell One Arm Lateral Raise:

• Set 1: 45lbsx15
• Set 2: 45×15
• Set 3: 45×15
• Set 4: 45×15

Behind the Back Low-Pulley One Arm Side Lateral Raise:

• Set 1: 20lbsx15
• Set 2: 20×15
• Set 3: 20×15
• Set 4: 20×15

Reverse Pec Deck:

• Set 1: 130lbsx12
• Set 2: 150×12
• Set 3: 160×12

Hanging Leg Raise:

• Set 1: 12 reps
• Set 2: 12 reps
• Set 3: 12 reps

Cable Crunch:

• Set 1: 100lbsx10
• Set 2: 100×10
• Set 3: 100×10

Chest+Tris, Back+Bis, Shoulder+Abs Hypertrophy

Real quick post before going to sleep. Will be getting my very first car tomorrow, so I’m very excited! 😀

Thursday: Chest and Triceps Hypertrophy
Incline Barbell Bench Press:

• Warm-up: 45lbsx15, 95×5, 135×5
• Set 1: 185×8
• Set 2: 205×8
• Set 3: 225×3 (finally hit two plates!)
• Set 4: 205×6

Flat Barbell Bench Press:

• Set 1: 225lbsx6
• Set 2: 225×6
• Set 3: 225×6

Cable Flyes:

• Set 1: 37.5lbsx15
• Set 2: 40×15
• Set 3: 40×15
• Set 4: 40×15
• Set 5: 40×15

Dips:

• Set 1: Body weight x15
• Set 2: Body weight x15
• Set 3: Body weight x15

V-bar Pushdown:

• Set 1: 95lbsx10
• Set 2: 95×10
• Set 3: 95×10

Friday: Back and Biceps Hypertrophy
Bent Over Barbell Rows (Underhand Grip):

• Warm-up: 45lbsx15, 135×10, 5 sets of 225×5

Deadlifts:

• Set 1: 315lbs×5
• Set 2: 365×5
• Set 3: 405×5
• Set 4: 405×5

Chin-ups:

• Set 1: 15
• Set 2: 15
• Set 3: 15

Seated Cable Row:

• Set 1: 90lbsx10
• Set 2: 90×10
• Set 3: 90×10

Wide-Grip Lat Pulldown:

• Set 1: 180lbsx10
• Set 2: 180×10
• Set 3: 180×10

Seated Dumbbell Curls:

• Set 1: 35lbsx8
• Set 2: 35×8
• Set 3: 35×8

Dumbbell Hammer Curls:

• Set 1: 50lbsx15
• Set 2: 50×15
• Set 3: 50×15

Saturday: Shoulders and Abs Hypertrophy
Standing Overhead Barbell Press:

• Warm-up: 45lbsx15, 95×5
• Set 1: 135×8
• Set 2: 145×6
• Set 3: 145×6

Dumbbell One Arm Lateral Raise:

• Set 1: 40lbsx15
• Set 2: 45×15
• Set 3: 45×15
• Set 4: 45×15

Behind the Back Low-Pulley One Arm Side Lateral Raise:

• Set 1: 17.5lbsx15
• Set 2: 17.5×15
• Set 3: 17.5×15
• Set 4: 17.5×15

Reverse Pec Deck:

• Set 1: 130lbsx12
• Set 2: 130×12
• Set 3: 130×12
• Set 4: 130×12

Hanging Leg Raise:

• Set 1: 12 reps
• Set 2: 12 reps
• Set 3: 12 reps

Cable Crunch:

• Set 1: 90lbsx15
• Set 2: 90×15
• Set 3: 90×15

4th of July, Friend’s birthday weekend, Chinese breads…Weight gain?

First off, I have to apologize for my lack of entries…I’ve been having to wake up very early and have also been coming home late lately, so I haven’t really had the time or energy to post entries like I used to 😦

Anyway, here’s a quick recap of the past week:

• 4th of July, my family went to a Chinese buffet for lunch. As always, I ate quite a fair amount – 5 full plates of food, 1 plate of dessert, and 1 big bowl of ice cream 🙂
• I went up to Boston over the weekend to celebrate my friend’s birthday. Honestly don’t even want to know how much alcohol I had, but we went to a sports bar earlier in the evening for dinner and this is what I ordered:

Jalapeno Cheddar Burger (with side of sweet potato fries)

Not the best angle, but you get the idea 😀

Before coming home, I decided to stop by the Chinatown in Boston and buy some Chinese breads because everyone in my family loves them. I ended up buying 10 of cream, red bean, pork, and curry buns! So good!

After eating a few already:

So much curry in the bun!

Sunday evening, my dad decided to make corn bread along with some maple butter:

So now that all the foodporn is out of the way, you must be thinking, “Surely, eating and drinking that amount must have come with some consequences?”

And without a doubt, it did.

I woke up Monday morning at 207.5 lbs. That’s a 4.5 lbs gain in less than a week!

Of course, I didn’t let that get me down. Instead, I convinced myself that surely, with this newly added weight, I must be able to break a few records. And I did exactly that!

Monday: Upper Body Power
Bench Press:

• Warm-up: 45lbsx15, 95×5, 135×5, 175×5
• Set 1: 205×3
• Set 2: 245×3
• Set 3: 275×3
• Set 4: 305×1

Dips (dip belt was broken 😦 ):

• Set 1: 15
• Set 2: 15

Push Press:

• Set 1: 135×5
• Set 2: 165×5
• Set 3: 185×5
• Set 4: 205×3

Bent Over Barbell Rows (Underhand):

• Warm-up: 225lbsx5
• Set 1: 275×5
• Set 2: 295×5
• Set 3: 295×5

Weighted Chin-ups:

• Set 1: 12
• Set 2: 12
• Set 3: 12

Barbell Curls:

• Set 1: 95lbsx8
• Set 2: 95×8
• Set 3: 95×8

Rope Pushdown:

• Set 1: 100lbsx10
• Set 2: 110×8
• Set 3: 110×8

Tuesday: Lower Body Power
Squats:

• Warm-up: 45lbsx10, 135×10
• Set 1: 225×5
• Set 2: 275×5
• Set 3: 315×5

Sumo Deadlift:

• Warm-up: 135lbsx10, 225×5
• Set 1: 315×5
• Set 2: 405×3
• Set 3: 465×3
• Set 4: 510×2

Barbell Straight Legged Deadlift:

• Set 1: 225lbs×10
• Set 2: 245×10
• Set 3: 245×10

Lying Hamstring Curl:

• Set 1: 125lbsx12
• Set 2: 145×10

Seated Leg Extensions:

• Set 1: 80lbsx10
• Set 2: 90×10
• Set 3: 100×10

Hanging Leg Raise:

• Set 1: 12 reps
• Set 2: 12 reps
• Set 3: 12 reps

Cable Crunch:

• Set 1: 95lbsx15
• Set 2: 95×15
• Set 3: 95×15

And best of all?

I’m back to my original weight of 204 lbs! 😀

End Product and Recent Happenings

I apologize again for the long absence…but this past week has been full of fun events / happy news! I won’t bore you all with my deload workouts from last week, so let me jump straight into the good stuff.

First off, I finally have a full-time job!

I’ve been out of university for about half a year now, so I’m glad I finally have something proper lined up 😀

Also, I was browsing through some pictures on my phone the other day and stumbled across my pre-weight-loss pictures from March, so I decided to create a small collage to show my progress! Finished a bit later than I originally planned, but oh well, it was worth it 🙂

Start – 220 lbs (guessing 18% bodyfat)

Finish – 203 lbs (left is last week, right is from Tuesday. Not sure about bodyfat)

On Saturday, I decided to participate in my very first eating competition! The contest was to see who could eat the most number of clam cakes in 10 minutes.

All in all, lots of friendly people and the weather was decent. Last year, there were only 4 people competing and the year before, there were only 6 people. This year, there were 16 people competing, and the guy who came in 1st (and also last year’s winner) is supposedly a professional eater. He ended up finishing 26 clam cakes (he ate 24 last year) and I came in second place eating 24 clam cakes. So close!

Not too bad for a first timer, though, right? 🙂

1st place on the right, me in middle, 3rd on the left.

Monday’s workout was a bit weak compared to normal. I can come up with a few reasons (read: excuses) for my poor performance.

Firstly, the bench at the new gym seems to be much closer to the ground than my old gym, resulting in me lifting with different form than usual and with less leg drive. Secondly, I had very little food (1 bagel with some peanut butter and bowl of cereal with yogurt) before going to the gym around 6 PM, so I didn’t really feed my body the energy it required.

I definitely made up for Monday’s performance on Tuesday, though. My 315×5 on squats felt much better than previous weeks and I also hit a new PR of 510 lbs on sumo deadlifts!

I’d normally have a break on Wednesdays, but due to the gym being closed tomorrow for holidays, I decided to go in today for my Chest+Triceps Hypertrophy work. The workout was surprisingly good given I’d trained chest just two days ago, but I hope the numbers will be even better these coming weeks.

Anyway, I think I’ve rambled on long enough. I hope you all have a wonderful 4th of July (we all deserve a break from our diets every now and then. Enjoy your hotdogs and beer!) 🙂

Monday: Upper Body Power
Bench Press:

• Warm-up: 45lbsx15, 95×5, 135×5, 185×5
• Set 1: 225×3
• Set 2: 255×3
• Set 3: 275×3 (needed help on 3rd rep)

Dips:

• Set 1: 45lbsx10
• Set 2: 70×8

Push Press:

• Set 1: 135×5
• Set 2: 165×5
• Set 3: 185×5

Bent Over Barbell Rows (Underhand):

• Warm-up: 225lbsx5
• Set 1: 275×5
• Set 2: 295×5
• Set 3: 295×5

Weighted Chin-ups:

• Set 1: 90lbs×8
• Set 2: 90×8

Barbell Curls:

• Set 1: 85lbsx8
• Set 2: 85×8
• Set 3: 85×8

Rope Pushdown:

• Set 1: 95lbsx15
• Set 2: 95×15
• Set 3: 95×15

Tuesday: Lower Body Power
Squats:

• Warm-up: 45lbsx10, 135×10
• Set 1: 225×5
• Set 2: 275×5
• Set 3: 315×5

Sumo Deadlift:

• Warm-up: 135lbsx10, 225×5
• Set 1: 315×5
• Set 2: 405×3
• Set 3: 455×3
• Set 4: 510×2

Barbell Straight Legged Deadlift:

• Set 1: 225lbs×10
• Set 2: 225×10
• Set 3: 245×10
• Set 4: 265×10

Lying Hamstring Curl:

• Set 1: 110lbsx12
• Set 2: 125×12
• Set 3: 140×12

Hanging Leg Raise:

• Set 1: 10 reps
• Set 2: 10 reps
• Set 3: 10 reps

Cable Crunch:

• Set 1: 95lbsx20
• Set 2: 95×20
• Set 3: 95×20

Today: Chest and Triceps Hypertrophy
Incline Barbell Bench Press:

• Warm-up: 45lbsx15, 95×5, 135×5
• Set 1: 185×8
• Set 2: 205×6
• Set 3: 215×5
• Set 4: 185×10

Flat Barbell Bench Press:

• Set 1: 205lbsx8
• Set 2: 205×8
• Set 3: 205×8

Cable Flyes:

• Set 1: 35lbsx15
• Set 2: 35×15
• Set 3: 35×15
• Set 4: 35×15
• Set 5: 35×15

Dips:

• Set 1: Body weight x15
• Set 2: Body weight x15
• Set 3: Body weight x15

V-bar Pushdown:

• Set 1: 95lbsx10
• Set 2: 95×10
• Set 3: 95×10

Chest & Triceps Hypertrophy (Deload Day 2)

It’s so hard to go to the gym and not giving it your all, but have to keep in mind it’s for the greater good…two more days of lighter lifting and I’m back to my usual self next week!

Chest and Triceps Hypertrophy
Incline Barbell Bench Press:

• Warm-up: 45lbsx15, 95×5, 135×5
• Set 1: 175×8
• Set 2: 185×8
• Set 3: 185×8

Flat Barbell Bench Press:

• Set 1: 185lbsx10
• Set 2: 185×10
• Set 3: 185×10

Cable Flyes:

• Set 1: 32.5lbsx15
• Set 2: 32.5×15
• Set 3: 32.5×15
• Set 4: 32.5×15
• Set 5: 32.5×15

Dips:

• Set 1: Body weight x15
• Set 2: Body weight x15
• Set 3: Body weight x15

Rope Triceps Pushdown:

• Set 1: 97.5lbsx15
• Set 2: 97.5×15
• Set 3: 97.5×15

Lower Body Power

This is for Tuesday.

I felt quite exhausted mentally, so didn’t do any really heavy work. I haven’t had a deload in well over 3 months, so that may be a part of why I felt so tired (add to that my lack of sleep).

I think I will take the rest of the week easy (maybe 70% of my usual working sets) and go back to heavy lifting next week 🙂

Lower Body Power
Squats:

• Warm-up: 45lbsx10, 135×10
• Set 1: 225×5
• Set 2: 225×5
• Set 3: 225×5
• Set 4: 225×5
• Set 5: 225×5
• Set 6: 225×5
• Set 7: 225×5
• Set 8: 225×5
• Set 9: 225×5
• Set 10: 225×5

Ab Wheel:

• Set 1: Body weight x20
• Set 2: Body weight x20
• Set 3: Body weight x20
• Set 4: Body weight x20

Hanging Leg Raise:

• Set 1: 12 reps
• Set 2: 12 reps
• Set 3: 12 reps

Upper Body Power

Picture without any Instagram filters for a change to show you guys where I currently stand 🙂

My caloric intake is now up to 2970 calories on workout days and 2637 calories on rest days. I could take this reverse diet a bit slower, but the fact I’m 1) eating more calories and 2) still losing weight means I’m still doing okay, right?

Also, was browsing through some old pictures on my phone and stumbled across a picture of myself from March where I weighed ~220lbs / 99.8kgs. I think I’ll make a side-by-side picture sometime later on this week 🙂

Upper Body Power
Bench Press:

• Warm-up: 45lbsx15, 135×5, 165×5
• Set 1: 205×3
• Set 2: 245×3
• Set 3: 275×3
• Set 4: 300×1

Dips:

• Set 1: Body weight x20
• Set 2: Body weight x20

Push Press:

• Warm-up: 135lbs×5
• Set 1: 155×5
• Set 2: 175×5
• Set 3: 190×5

Bent Over Barbell Rows (Underhand):

• Warm-up: 135lbsx10
• Set 1: 225×5
• Set 2: 275×5
• Set 3: 295×5

Weighted Chin-ups:

• Set 1: 100lbs×6
• Set 2: 100×6
• Set 3: 100×6

Barbell Curls:

• Set 1: 95lbsx8
• Set 2: 95×8
• Set 3: 95×8

V-bar Pushdown:

• Set 1: 213lbsx12
• Set 2: 213×12
• Set 3: 213×12

One massive entry…

Well, it’s been a hell of a week, to say the least, but finally, it’s the weekend! The weather is supposed to be really hot and sunny tomorrow, so maybe I can get some tanning in 🙂

My reverse diet seems to be going rather well. I had my refeed on Thursday and I weighed in today at a new low of 202.5 lbs. I’m not sure if it’s due to the increased number of calories or my eyes are simply playing tricks on me, but I seem to be looking leaner and more full compared to last week. I’m hoping this keeps up for a while!

And last but not least, I switched gyms from the local fitness club (where a lot of older women go to mainly chit-chat while doing very slow-paced cardio) to a more “bro” gym with more meatheads. I feel so small next to some of these guys!

Anyway, here are my workouts from the last couple of days. I’m sorry for the lack of entries this week, but hopefully I’ll be back to posting consistently again next week 🙂

Tuesday: Lower Body Power
Squats:

• Warm-up: 45lbsx10, 135×10
• Set 1: 225×5
• Set 2: 275×5
• Set 3: 315×5

Sumo Deadlift:

• Warm-up: 135lbsx10, 225×5
• Set 1: 315×5
• Set 2: 405×3
• Set 3: 455×3
• Set 4: 505×3

Barbell Straight Legged Deadlift:

• Set 1: 225lbs×10
• Set 2: 225×10
• Set 3: 225×10
• Set 4: 225×10

Seated Hamstring Curl:

• Set 1: 263lbsx15
• Set 2: 263×15
• Set 3: 263×15

Ab Wheel:

• Set 1: Body weight x10
• Set 2: Body weight x10
• Set 3: Body weight x10
• Set 4: Body weight x10

Hanging Leg Raise:

• Set 1: 12 reps
• Set 2: 12 reps
• Set 3: 12 reps

Thursday: Chest and Triceps Hypertrophy
Incline Barbell Bench Press:

• Warm-up: 45lbsx15, 95×5, 135×5, 175×5
• Set 1: 205×8
• Set 2: 205×8
• Set 3: 205×8

Flat Barbell Bench Press:

• Set 1: 205lbsx8
• Set 2: 205×8
• Set 3: 205×8

Cable Flyes:

• Set 1: 35lbsx15
• Set 2: 35×15
• Set 3: 35×15
• Set 4: 35×15
• Set 5: 35×15

Dips:

• Set 1: Body weight x15
• Set 2: Body weight x15
• Set 3: Body weight x15

Rope Triceps Pushdown:

• Set 1: 151lbsx15
• Set 2: 151×15
• Set 3: 151×15

Friday: Back and Biceps Hypertrophy
Bent Over Barbell Rows (Underhand Grip):

• Warm-up: 45lbsx15, 135×10, 6 sets of 225×3

Deadlifts:

• Set 1: 315lbs×5
• Set 2: 315×5
• Set 3: 315×5
• Set 4: 315×5

Chin-ups:

• Set 1: 85lbsx10
• Set 2: 85×10
• Set 3: 85×9

Dumbbell Rows:

• Set 1: 100lbsx12
• Set 2: 100×12

Seated Cable Row:

• Set 1: 197.5lbsx12
• Set 2: 197.5×12
• Set 3: 197.5×12

Wide-Grip Lat Pulldown:

• Set 1: 160lbsx15
• Set 2: 160×15

Hyperextensions:

• Set 1: Bodyweight x15
• Set 2: Bodyweight x15

Seated Dumbbell Curls:

• Set 1: 35lbsx10
• Set 2: 35×8
• Set 3: 35×8

Dumbbell Hammer Curls:

• Set 1: 50lbsx15
• Set 2: 50×15
• Set 3: 50×15

Saturday: Shoulders and Abs Hypertrophy
Seated Dumbbell Shoulder Press:

• Warm-up: 6 sets of 50lbsx3

Dumbbell One Arm Lateral Raise:

• Set 1: 40lbsx15
• Set 2: 40×15
• Set 3: 40×15
• Set 4: 40×15
• Set 5: 40×15

Behind the Back Low-Pulley One Arm Side Lateral Raise:

• Set 1: 15lbsx15
• Set 2: 15×15
• Set 3: 15×15
• Set 4: 15×15
• Set 5: 15×15

Bent Over Dumbbell Flyes:

• Set 1: 30lbsx15
• Set 2: 30×15
• Set 3: 30×15

Reverse Pec Deck:

• Set 1: 201lbsx15
• Set 2: 201×15
• Set 3: 201×15
• Set 4: 201×15
• Set 5: 201×15

Hanging Leg Raise:

• Set 1: 12 reps
• Set 2: 12 reps
• Set 3: 12 reps
• Set 4: 12 reps

Cable Crunch:

• Set 1: 201lbsx15
• Set 2: 201×15
• Set 3: 201×15