Week 6 Close Grip

Close Grip 2Board: 5@319.7/145, 330.7/150, 341.7/155
1 Arm DB Row: 10@53/24, 70/31.8, 90/40.8, 90/40.8
30 Minutes on Bike

Well my left shoulder was still bothering me with close grip. I have a massage tomorrow so I’ll have some work done on it.

Week 6 Diet Update

128.6, down 1.2kg from last week, that’s my biggest week of loss yet, I guess all I really needed was an hour a day of cardio, ugh. This great success earned me my first cheat meal. Rhaea and I went out to Boston Pizza and I made it a good one. Followed it up with a blizzard for dessert and fell into a carb coma. Actually i felt quite sick.

Week 6 Deadlift

Foam Rolling/Stretching series
Suit Bottom Deadlifts: 3@463/210, 485/220 496/225
30 Minutes Treadmill

Not heavy deadlifts for sure, but good to have a suit on, get the feel for it again.

Week 6 Board Bench

2Board Bench: 4@363.8/165, 374.8/170, 385.8/175, 396.8/180, 407.9/185, 418.9/190
3Board Bench: 4@429.9/195, 440.9/200, 451.9/205, 463/210, 474/215
4Board Bench: 4@485/220, 507.1/230, 529.1/240
TRX Row: 4×10

Lots of sets, my hands are raw from this.

Week 5 Squat

4 minutes bike
Foam Rolling/Stretching series
Band Pull Aparts: 2×25
TRX Fallouts: 1×10
SSB Squat: 5@365/165.6, 385/174.6, 395/179.2
SSB Pin Goodmornings: 3×8@135/61.2
30 Minutes cardio on treadmill, 15 minutes on bike

A bit of a deload week for squats, probably going to toss a suit on next week so wanted to take it a bit lighter this week.

Week 5 Pause Squat

Foam Rolling and Stretching Series
Pause Squats: 2@308.6/140, 319.7/145, 330.7/150, 341.7/155, 352.7/160, 352.7/160
30 Minutes of cardio on the bike

Having to do cardio with my workouts is really cutting into time for accessories.

Week 5 CGB

Started my warm up to close grip 3board and got to the first set of 341.7/155 and my left shoulder wasn’t feeling great so I stopped it there. Did lots of soft tissue work on it instead and did 25 minutes of cardio on the treadmill.

Week 5 Diet Update

Well I was down to 129.8 this morning, first time under 130, yaya. However I was 129.5 on Saturday then we went out to Earls for supper…whoops, big steak + mash potatoes, heavenly, but apparently not good for the weight. I want to be under 129 next week and I think it’s possible. Shelby has me up to an hour of cardio a day now.

Week 5 Deadlift

Reverse Band Deadlift(green bands): 4@440.9/200, 463/210, 485/220, 507.1/230, 529.1/240, 551.2/250
Hypers: 1×25
Bike: 20minutes

Well the deadlifts felt good, I haven’t done reverse band for quite some time and it was a good change of pace.