I learned two things this week during training.
- I am really out of shape
- Getting back on track after a weekend getaway can be tougher than it sounds.
During my first set of SSB squats I hit a good speed on the velocity device for the 1st 3 reps and the last 5 dropped off fast. This was a clear sign of the condition I am in and it didn’t get any better the rest of the day but by the end of the week I was feeling really good. The 1st week or two is always rough when you are trying to pick up the pace and push the cardio, but it only takes 2 weeks of pain before you can see the end of the light at tunnel and by the 3rd week you are feeling good.
During the LA trip I treated like a mini vacation and ate a bunch of food. I thought it would be easy getting back on track when I got home. I did get right back on track but it was a struggle all week with cravings. It was way tougher than I had imagined but my goals are more important than cravings so I just stayed focus on my goals, put my down, and kept on hammering.
Here is a recap of this weeks training:
Monday
SSB Squats- 4×8
Sumo Pulls- 4×6
Belt Squats- 4×12
Leg Extension and Curls- 3×12
Ab Wheel- 3×10
Wednesday
CG BP- 5×7-8
JM Press- 5×10-12
Dips- 4×12-15
s/s
DB Curls- 4×12
DB Tri Ext- 4×12
s/s
Preacher Curls- 4×20
s/s
Banded Abs- 4×15
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Friday
Conventional Deads- 4×6-8
Tempo Squats Duffalo Bar- 4×3
Leg Press- 4×12
s/s
Incline DB Rows- 4×10-12
Banded DB Deadlifts- 3×10
s/s
Hammer Strength Rows- 3×12
Saturday
Incline BP- 5×8
Behind the Neck Press- 5×10
Machine OHP- 4×10
s/s
DB Rear Delts- 4×12
Cable Flyes- 4×15
s/s
DB Side Raises- 4×12
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Last week I showed you what my nutrition looks like on training days, here is what it looks like on my non training days.
Meal 1
7 egg whites
1 Whole Omega 3 Egg
Handful of Spinach
5 pieces of Ezekiel Toast
2tbsp of Greek Yogurt Cream Cheese
Meal 2
6.5oz of Lean Ground Turkey
1 Cup of Jasmine White Rice
3oz of Avocado
Meal 3
2 Scoops of Whey Protein
66g of Cream of Wheat
1tbsp of Coconut Oil
Meal 4
6.5oz Extra lean Ground Beef
2cups of Veggies
1tbsp of Extra Virgin Olive Oil
Meal 5
6.5oz Chicken
2cups of Veggies
40g of Sharp Cheddar Cheese
Meal 6
3 Scoops of Casein Protein
2tbsp of Almond Butter
So far after 2 weeks I am down about 2lbs while only adding in the 20 minute sessions of cardio, but keeping calories super high for weight loss. Taking it at a nice and slow pace so that i keep my strength and don’t accumulate to much fatigue to fast.