Medium Day
Squat - 145 x 9 x 2
Bench - 130 x 9 x 2
Bent Over Row - 80 x 9 x 2
Overhead Press - 65 x 9 x 2
Stiff-Legged Deadlift - 80 x 9 x 2
Barbell Curl - 45 x 9 x 2
Barbell Calf Raises - 145 x 9 x 2
Got the light weight moving on Light Day!
Squat 130 x 9 x 2
Bench 110 x 9 x 2
Bent Over Row 70 x 9 x 2
Overhead Press 60 x 9 x 2
Stiff-Legged Deadlift 70 x 9 x 2
Barbell Curl 40 x 9 x 2
Barbell Calf Raises 130 x 9 x 2
I managed to get weights moving today after a rough morning. I had a little too much to drink yesterday. To be honest I had way too much to drink. The Makers Mark did me in. After I got over the hang over I had a lawn that needed cut and seeded and weeds that needed taken care of. I will consider the 2.5 hours of lawn maintenance as cardio Lol.
But I was able to push and pull through on no energy!
Cycle 1 Week 3
Heavy Day
Squat - 160 x 10 x 2
Bench - 130 x 10 x 2
Bent Over Row - 90 x 10 x 2
Overhead Press - 70 x 10 x 2
Stiff-Legged Deadlift - 90 x 10 x 2
Barbell Curl - 50 x 10 x 2
Barbell Calf Raise - 160 x 10 x 2
Medium Day
Squat - 145 x 10 x 2
Bench - 120 x 10 x 2
Bent Over Row - 80 x 10 x 2
Overhead Press - 65 x 10 x 2
Stiff-Legged Deadlift - 80 x 10 x 2
Barbell Curl - 45 x 10 x 2
Barbell Calf Raise - 145 x 10 x 2
Today my back and back of my knees were a little sore. I don't know if it's from the 3 miles I walked yesterday or I slept wrong. So I took it easier than the full light day. I modified today just for the sake of my back. I will go back to normal on Sunday for Week 4 Heavy Day.
Squat - Body weight x 10 x 3
Bench - 110 x 10 x 3
Lat pulldown - 70 x 10 x 2
Barbell Curl - 40 x 10 x 2
Barbell Calf Raise - Body weight x 30 x 3
I wasn't able to get all of my reps in for my bench this morning. I felt like I could've possibly got them but I have no spotter in my basement. I also didn't get enough sleep. Everything else went good. Test Day is next Sunday.
Heavy Day
Squat - 160 x 11 x 2
Bench - 130 x 11 x 1, 130 x 8 x 1
Bent Over Row - 90 x 11 x 2
Overhead Press - 70 x 11 x 2
Stiff-Legged Deadlift - 90 x 11 x 2
Barbell Curl - 50 x 11 x 2
Barbell Calf Raise - 160 x 11 x 2
I'm still here but I fell off again. I'm not going to get into why fell off. I'm back and the subject line still applies. I will be fit by 40!
Encouraging words will be appreciated on this 51 1/2 week journey for THIS goal.
I moved some weight this morning. It felt good to be back. I'm gonna do 3 Cycles of All Pro's to get started. After that I will move on to something else to keep from getting bored. It will probably be Fierce 5 Novice next for 16 weeks. This is my plan for the next half of a year. I will figure out what to do after that while on this road to 40.
I'm tracking my lifts on a spreadsheet for now. Today was Cycle 1 Week 1.
I'm still going strong working on my goal to be fit by 40! I haven't logged in everyday but I am tracking everything on a spreadsheet and will update my progress from time to time.
I have lost 3 pounds in 3 weeks after the initial water weight loss so far. I have been tracking calories with my food scale and myfitnesspal. Still working on finding my TDEE should know what that is within the next 2 weeks.
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