Hey yeah sorry, Long weekend in Germany visiting a friend. And it is unfortunate, with training coming up randomly and my morning pt with my squad, sometimes interferes with my afternoon workouts. But here it goes.
Week 4 day 1
Front squats 5x20,20,15,15,12@95lbs
Good mornings 5x20,15,12,12,10@95lbs
Face pulls 1x100
-total time was 38mins not including warmup or rower.
-started the week out sick, some kind of head cold. Definitely made this workout more challenging, was sweating like a pig too. Good mornings are difficult at that weight, just trying to keep it convenient using like exercises for minimal equipment. I love the stretch I get from them too.
Week 4 day 2
Chest dips 5x12@bodyweight
1x100 full plate raises
-total time was 44mins
-still felt like crap, stuffed nose made squatting and breathing hard. Didn’t get my chinups all in one set, broke it up with 2-3sec rests. Still no appetite but trying to eat enough
-did 2hrs of Bjj then went to bed
Week 4 day 3
Db split squats 5x20 w/20lbs
Ab roller 5x20,15,15,12,10
1x100 rear delt fly @5lbs
-total time was 33mins
-workouted our at a friends house before thanksgiving dinner, didn’t have much weights but luckily I brought my ab roller haha. Abs are so sore. Still working on my leg stability and even 20lb dbs are difficult. Should have went up on bench but still feeling ill, so we messed around and did a bunch of reps at 135lbs after.
Week 4 day 4
Close grip pushups 5x20@bodyweight
Inverted rows 5x20@bodyweight
1x100 rear delt flyes
-total time was 42mins
-again workouted our at my friends house, equipment was limited. Couldn’t do incline and he only had 2 20lb dbs but my chest lats and arms were pretty sore the next day.
-didn’t add as much weight as I should have going into week 4, starting this week sick kind of put me at a handicap. But this is where I’m at currently and will progress from.
Overall, this program is good if you can stay consistent which unfortunately I can’t. I also regret changing the accessories so frequently although due to training and moving locations, and a packed gym, I had to. My diet isn’t very consistent either, not junk food but again it’s hard to eat regular when I’m gone randomly.
I’m going to start updating daily instead of weekly though. Today being Monday, tonight’s post will be week 5 day 1.