Workouts for the Week: Week 3

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Progress-Pic-04042013Another week of great workout progress under my belt. This week I moved up to using 80% of my one rep max on my main lifts. It was quite a change for me and took a ton of effort. I was surprised at how much mental work it took as well as physical, but I left the gym feeling like Hercules! Here’s a progress pic from this week for your viewing pleasure. My shoulders are my pride and joy right now.

Next week I move up to 90% of my 1RM and use the failure reps I get to hopefully recalculate a new higher max. The suspense is killing me. I just love seeing concrete evidence of getting closer to a goal. I won’t lie though. I’m quite nervous about lifting that much weight but it’s a good nervous. 🙂

Squat Day

Core Lift – BB Front Squat at 80% of 1RM

  • 3 Warm Up Sets
  • 2 sets of 3 reps
  • 1 set to failure – I got 8!

DB Walking Lunge – 2 sets of 20 reps
BB Back Squat – 2 sets of 20 reps
Seated Leg Curl – 2 sets of 20 reps
Decline Situp – 2 sets of 20 reps
Hanging Leg Raise – 2 sets of 20 reps

Pull Day

Seated Dip – 2 sets of 20 reps
Tricep Pressdown with Rope – 2 sets of 20 reps

Core Lift – Chin Grip Pulldown at 80% of 1RM

  • 3 Warm Up Sets
  • 1 set to failure – I got 10!
  • 2 sets of 3 reps

Bent BB Row – 2 sets of 20 reps
Flat DB Row – 2 sets of 20 reps
Standing BB Curls – 2 sets of 20 reps

Lift Day

Core Lift – BB Deadlift at 80% of 1RM

  • 3 Warm Up Sets
  • 1 set to failure – I got 10!
  • 2 sets of 3 reps

Cable Face Pull – 2 sets of 20 reps
Romanian Deadlift – 2 sets of 20 reps
Lying Leg Curl – 2 sets of 20 reps
Plank – 2 sets of 20 reps

Press Day

Standing DB Hammer – 2 sets of 20 reps
Standing Cable Curl – 2 sets of 20 reps

Core Lift – Decline BB Press at 80% of 1RM

  • 3 Warm Up Sets
  • 1 set to failure – I got 11!
  • 2 sets of 3 reps

Incline DB Press – 2 sets of 20 reps
Decline Skullcrusher – 2 sets of 20 reps
BB Upright Row – 2 sets of 20 reps

Because I’ve received the go ahead for competition, I decided to drop a couple pounds to get me a little closer to competition weight. I plan to do this very slowly so that I don’t risk losing any muscle. Being stage ready requires manipulating factors like water, carbs, sodium and other things that I don’t typically worry about in every day life.

I’m taking this time to keep a detailed log of everything I eat and drink to see how my body reacts to it. If I eat more carbs at night, what does that do to the way I look? If I drop my water intake, does anything happen? It’s not about the scale but how my muscles look in the mirror. I’m like my very own science experiment.

It’s been pretty interesting so far. I definitely look different in the mirror the morning after a higher carb day even though the scale goes up a bit. I’m down a pound in the first week so I’m right on track to where I expected to be. My mind is actually starting to believe this is real!

Have you taken your own progress pictures recently? I highly recommend taking them to keep you motivated with progress even if the scale doesn’t show it.

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