[u][i][center]I am at war with how puny and weak I am. This is where I will record my improvements.
You may know of my old log:
I recorded my training there. Very little nutrition or bodyweight information was recorded. I’ll fix that here.
Format. . .
Back Pain 1-10 rating
Right Pec Pain 1-10 rating
Diet 1-10 rating
I will create an excel spreadsheet of the foods I eat. I will track my progress and, when things become quick for me to record, I’ll start posting the specific Kcal and nutrient breakdown for each day. This will be a work in progress due to classes/work/life. . .
(for example: 200X10,10)
W1 Medium Volume
W2 Medium-high Volume
W3 WTF I’M GONNA DIE
W4 Low-Medium Volume (feel it out)
M Lower 1
T Upper 1
R Lower 2
F Upper 2
Front squats for 4X5,4X4,5X5,3X5
Good morning for 3X6,3X6,3X6,2X6
Lunge variation for 2 sets of 10-12 reps
One arm Push-up hold for 3-4 sets of 30 second holds
Back Squats for 4X5,4X4,5X5,3X5
Rack Pull for 3X6,3X6,3X6,2X6
Single leg squat for 2 sets of 10-12 reps
Ab-wheel hold from knees for 3-4 sets of 30 second holds
Bench Press for 4X5,4X4,5X5,3X5
Semi-Supinated Chins for 3X6-8,3X6-8,4X6-8,2X6-8
Dumbbell Neutral Grip Press for 3X10,3X10,4X10,2X10
Unilateral Triceps Pressdown and Face Pull for 2-3X10
Push Press for 4X5,4X4,5X5,3X5
Inverted Row 3X6-8,3X6-8,4X6-8,2X6-8
Kneeling Dumbbell Row 3X10,3X10,4X10,2X10
10-15 minutes of ?beach work?
This will be done based on how I feel. The plan is to do 2-3 exercises for 3 sets a piece. If I feel pretty wrecked I’ll probably do some sled dragging or running intervals with a 1:2 work-rest ratio. If things are feeling really solid I’ll do tire flips or something ‘harder’.
Straight Leg Lying Abduction (Left Hip)
Band Resisted Adduction (Right Hip)
Glute Bridge Hold 25s
Warrior lunges 8/side
Arm Circle ~15
Alternating Lateral Lunge 6/side
Scap Wall Slides 12
Knee Punches 5/side
External Rotators Stretch 15s/side