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