CHECKING IN: Getting stronger .

I've been doing same routine for a little over two weeks and I've increased the weight for most of my lifts! I really enjoy doing four sets with high repetitions. The first 20 repetition set acts as a warm-up for that particular lift, then the following two sets of 15 give me a really pump. The final set of twelve repetitions is challenging, but that's what's making me stronger.

Speaking of getting stronger, I've been taking a supplement that helps me protect my muscle mass and strength during a workout and during times of caloric deficit. Its called Catalyst. On my off-days (two days per week) I take two caps with the "Before Breakfast Color Pack." The other five days of the week I take two caps 10-15 minutes before my workout. I've noticed an increase in my strength and energy levels during workout and more consistent energy overall.

I think I'm going to do this routine for two more weeks then change it up. I also am working on tweeking my diet. I think I'm going to try carb-cycling...

Arms

I forgot to post this yesterday!


WARM-UP
5min run
   :30 walk -> :30 run -> 1min right side -> 1min forward -> 1min left side -> :30run -> :30 walk
3x12 clean & jerk = bar

Hammer curls

ARMS
Hammer curls
   1x20 = dumbbell 10s
   2x15 = dumbbell 12s
   1x12 = dumbbell 15s
Cross-body hammer curls
   1x20 = dumbbell 15s
   2x15 = dumbbell 20s
   1x12 = dumbbell 25s
Assisted dips
   1x20 = -100lbs (40lbs)
   2x15 = -90lbs (50lbs)
   1x12 = -80lbs (60lbs)
Overhead extensions
   1x20 = dumbbell 15
   2x15 = dumbbell 20
   1x12 = dumbbell 25
Forearm curls
   1x20 = dumbbell 8

Assisted dips

   2x15 = dumbbell 10
   1x12 = dumbbell 12

ABS
The 100
20 Lying leg lifts
20 Roll-ups
20 A-frames
Planks

HIIT
.05 @ 3.5mph
.1 @ 8.5mph (9.5mph for last one)
for 1.5 miles

Stretch
Sauna

Backitty slackitty

Fun fact: I've had "Born to Die" by Lana del Rey stuck in my head all day. Today was back day! Here's what I did:


WARM-UP
5min run
   :30 walk -> :30 run -> 1min right side -> 1min forward -> 1min left side -> :30run -> :30 walk
3x12 clean & jerk

Dead-lift pulls. Notice, the bar is set off of the ground.
This lift focuses on the  last pull of a dead-lift which
is very focused on your lower back.

   1x12 bar
   2x12 bar + 5's

BACK
Dead lift pulls
   1x20 = barbell + 5s
   2x15 = barbell + 25s
   1x12 = barbell + 45s
Narrow grip assisted pull-ups
   1x20 = -100lbs
   2x15 = -90lbs
   1x12 = -80lbs
Standing arched back side bends
   1x20 = 15lb barbell (totally guessing)
   2x15 = 25lb barbell (totally guessing)
   1x12 = barbell
Pilates: Swan
   4x12
Pilates: Slow swimming
   4x20

I didn't like the last three exercises... This is what I'm going to do next time:

Reverse plank

Side bends (each side)
   1x20 = dumbbell 20
   2x15 = dumbbell 25
   1x12 = dumbbell 30
Bent rows
   1x20 = dumbbell 10
   2x15 = dumbbell 15
   1x12 = dumbbell 20
Reverse planks
   4x30sec

ABS
The 100
20 Lying leg lifts
20 Roll-ups
20 A-Frames
Planks

HIIT
.05 @ 3.5mph
.1 @ 8.5mph (9.5mph for last one)
for 1.5 miles

Stretch
Sauna

Light legs

I'm going to order Catalyst on my next round of AdvoCare purchases. Catalyst helps maintain muscle mass during exercise and weight management  So, your body focuses on burning fat for energy. My shoulders and upper chest were real sore today. To give my upper body a break, I decided to do a short but sweet leg workout:

WARM-UP

5min run

   :30 walk -> :30 run -> 1min right side -> 1min forward -> 1min left side -> :30run -> :30 walk

3x12 clean & jerk with bar

Bounding

LEGS

Romanian dead-lift

   1x20 = barbell 

   2x15 = barbell + 10s

   1x12 = barbell + 25s

Alternating box jumps

   4x15

Bounds w/ body squats

   3 body squats, bound x 12

Pilates: inner thigh

   30 lifts, 30sec hold, 30 pulses, 15 cirlces both ways

   x2 each leg 

Prisoner thigh lifts

   30 lifts, 30sec hold, 30 pulses, 15 cirlces both ways

   x2 each leg 

ABS

The 100

20 Lying leg lifts

20 Roll-ups

20 A-frames

Planks 20s

Stretch

Chest shmest!

I love this thing...

My shoulders hurt, YAY! By the way, I'm still taking the MNS Max-3 supplements which means I'm sleeping well and feeling balanced. I was really excited to go workout after work today. Here's what I did:






WARM-UP
5min row
3x12 clean & jerk

Center planks

   1x12 bar
   2x12 bar + 5's

CHEST
Flat bench
   1x20 = barbell
   2x15 = barbell + 5s
   1x12 = barbell + 5s and 2.5s
Incline bench
   1x20 = dumbbell 10
   2x15 = dumbbell 12
   1x12 = dumbbell 15
Incline flies

Right/Left planks

   1x20 = plates 2.5
   2x15 = dumbbell 5
   1x12 = dumbbell 8
Standing front stiff-arm pull-downs
   1x20 = cable 17
   2x15 = cable 20
   1x12 = cable 23
Leveled push-ups
   5x5

ABS
The 100
20 Lying leg lifts
20 Roll-ups
20 A-frames
Planks 20s center - 20s right - 20s center - 20s left - 20s center

HIIT
.05 @ 3.5mph
.1 @ 8.5mph (9.5mph for last one)
for 1.5 miles

Stretch
Sauna (loooooooooooooooooove o.m.gee)

I feel like I want to re-vamp how I'm eating and (hopefully healthily) follow a certain macro-nutrient breakdown. Fingers crossed I don't go OCD on this ish...

I can't do this anymore...

I can't do this anymore... 

I have to start weight lifting again. 

Did I worry you? 

(Probably not).

ANYWHO, I got a membership to Northern Michigan University's rec center known as "the PEIF." It has full weight room, cardio balcony, two basketball courts, a rock climbing wall, a swimming/diving pool, a sauna, six racquetball courts and fitness classes.

Um, COUNT ME IN.

The program I created focuses on endurance and hypertrophy-esque sets and repetitions. Here's what I did today:

WARM-UP

5min run

   :30 walk -> :30 run -> 1min right side -> 1min forward -> 1min left side -> :30run -> :30 walk

Turkish get-ups

3x12 clean & jerk

   1x12 bar

   2x12 bar + 5's

SHOULDERS

Military press

   1x20 = dumbbell 20s

   2x15 = dumbbell 25s

   1x12 = barbell

Upright rows

   1x20 = dumbbell 20s

   2x15 = dumbbell 25s

   1x12 = barbell

Internal rotation

   1x20 = cable 10

   2x15 = cable 13

   1x12 = cable 17

Assisted chin-ups

   1x20 = -90lbs (40lbs) 

   2x15 = -80lbs (50lbs)

   1x12 = -70lbs (60lbs)

The 100

Turkish get-ups

   1x10 = dumbbell 5

   2x8 = dumbbell 10 

   1x6 = dumbbell 15

ABS

The 100

20 Lying leg lifts

20 Roll-ups

20 A-frames

Planks 20sec center-20sec right-20sec center-20sec left-20sec center

HIIT

.05 @ 3mph

.1 @ 8mph (9.5mph for last one)

for 1.5 miles

Stretch

Sauna followed by a cold shower. SMART IDEA, FINLAND.