Good morning everyone. I just completed Phase 1 - Week 2 and I’m feeling great. I’m noticing my belly getting flatter - awesome, and I was able to increase the weights I was lifting across all exercises, with the exception of the pull-up, always been a weak spot for me. I’m not worried though, I know the pull-up max repetitions will increase with time. I also fit in a bicep isolation workout on my cardio day, which I don’t think I’ll do again as it affected my recovery to much this week.
Onto my week in the gym
Monday, December 2: Off
Tuesday, December 3: Gym, Workout A, Time Spent 40 minutes
Warm-up (2 circuits):
Y-Squat: Bodyweight for 10 repetitions
Decline Push-ups: Bodyweight for 10 repetitions
Prisoner Forward Lunge: Bodyweight for 10 repetitions
Stability Ball Jackknife: Bodyweight for 10 repetitions
Workout:
DB Squat: 4 sets for 15 repetitions, 45lbs
Spiderman Push-up: 4 sets for 12 repetitions, bodyweight
DB Row: 3 sets for 6 repetitions, 65lbs
Bulgarian Split Squat: 3 sets for 15 repetitions, bodyweight
DB Incline Press: 3 sets for 8 repetitions, 55lbs
1-Leg Romain Dead Lift: 3 sets for 8 repetitions, bodyweight
December 4: Gym, Intervals (normally done after December 3rd’s workout, but I was pressed for time)
I used the treadmill at an elevation of 1 (simulates outdoor running)
3 minute warm-up: 3mph
2 minutes 8/10: 6.5mph
2 minutes 3/10: 2.5mph
2 minutes 8/10: 6.5mph
2 minutes 3/10: 2.5mph
2 minutes 8/10: 6.5mph
2 minutes 3/10: 2.5mph
2 minutes 8/10: 6.5mph
2 minutes 3/10: 2.5mph
3 minute cool down: 2.5mph to 1.5mph
I did my bicep isolation circuit at this point, but will not share it because I feel it was a mistake.
December 5: Gym, Workout B, Time Spent 65 minutes
Warm-up (2 circuits):
Y-Squat: Bodyweight for 10 repetitions
Decline Push-ups: Bodyweight for 10 repetitions
Prisoner Forward Lunge: Bodyweight for 10 repetitions
Stability Ball Jackknife: Bodyweight for 10 repetitions
Workout:
DB Chest Press: 4 sets, 6 repetitions, 65lbs
1-Leg Squat/Pistol: 4 sets, 6 repetitions, bodyweight
Dumbbell Romaine Dead Lift: 3 sets, 8 repetitions, 55lbs
Shoulder Press Push-up: 3 sets, 12 repetitions, bodyweight
Dumbbell Reverse Lunge: 3 sets, 8 repetitions, 35lbs
Inverted Row: 3 sets, 15 repetitions, bodyweight
Intervals (Elliptical):
3 minute warm-up: Level 1 @ 5mph
45 seconds 9/10: Level 15 @ 5mph
90 seconds 3/10: Level 3 @ 5mph
45 seconds 9/10: Level 15 @ 5mph
90 seconds 3/10: Level 3 @ 5mph
45 seconds 9/10: Level 15 @ 5mph
90 seconds 3/10: Level 3 @ 5mph
45 seconds 9/10: Level 15 @ 5mph
90 seconds 3/10: Level 3 @ 5mph
45 seconds 9/10: Level 15 @ 5mph
90 seconds 3/10: Level 3 @ 5mph
45 seconds 9/10: Level 15 @ 5mph
90 seconds 3/10: Level 3 @ 5mph
3 minute cool down: Level 1 @ 3mph
December 6: Gym, Light Cardio, Time Spent: 45 minutes
15 minutes: Concept 2 Rowing Machine, 26 strokes per minute
30 minutes: Elliptical at Level 5, 5mph
December 7: Gym, Workout B, Time Spent: 75 minutes
Warm-up (2 circuits):
Y-Squat: Bodyweight for 10 repetitions
Decline Push-ups: Bodyweight for 10 repetitions
Prisoner Forward Lunge: Bodyweight for 10 repetitions
Stability Ball Jackknife: Bodyweight for 10 repetitions
Workout:
Dumbbell Elevated Squat Back foot elevated 6 inches: 3 sets, 8 repetitions, 40lbs
Pull-up: 3 sets, 8 repetitions
Close Grip Dumbbell Press: 3 sets, 8 repetitions, 60lbs
Siff Squat: 3 sets, 20 repetitions, bodyweight
Circuit (3 times):
Dumbbell Diagonal Lunge: 12 repetitions, 35lbs
Off-set Push-up: 20 repetitions, bodyweight
1-Leg Deadlift: 8 repetitions, bodyweight
Spiderman Climb: 20 repetitions, bodyweight
Bicycle Crunch: 40 repetitions, bodyweight
Plank: 60 second hold
Intervals (Elliptical):
3 minute warm up: Level 3 at 5mph
2 minutes 8/10: Level 12 at 5mph
2 minutes 3/10: Level 3 at 5mph
2 minutes 8/10: Level 12 at 5mph
2 minutes 3/10: Level 3 at 5mph
2 minutes 8/10: Level 12 at 5mph
2 minutes 3/10: Level 3 at 5mph
2 minutes 8/10: Level 12 at 5mph
2 minutes 3/10: Level 3 at 5mph
3 minute cool down: Level 1 at 3mph
There you have it, that was my time spent in the gym this week. Tomorrow will be weigh-in for mid-phase 1 before my workout. I’ll keep you posted on my progress.
Cheers,
Darryl
