Feeling great, Squatting heavy, and Leaning out!

Feeling great, Squatting heavy, and Leaning out!

Feb 3, 2014

Going to get right to it!  It was a good week.  Long – but good.  We got a new dog on Tuesday of this past week, so it’s been a long stretch trying to train a 3 year old Great Dane! 🙂

This week was the start of Week 4 for the program and the start of Phase 3 for the program.  I’m on new macros, low carbs all week and then REALLY high carbs on my rest day!  So far so good.  I’m really hungry and I know I’m not getting enough protein, so that’s something I’m working on doing better at!

Friday, Day 22:  Chest and Tris.  Warm up: Step up for 2 minutes.  Bench Press: 4×9-11 at 75lbs (I could have done more, but didn’t have a spotter!); Step Ups: 4×1 minute, 26, 26, 26, 28.  Incline DB Press: 3×9-11 at 25-30lbs; One Arm DB Clean: 3×1 minute at 30lbs, 10, 10, 9 each arm.  Decline DB Press: 3×9-11 at 25-30lbs; Run In Place: 3×1 minute.  Dips: 4×9-11 with 45lb plate; KB Swing: 3×1 minute using 15lb KB, 40, 40, 40.  Overhead Extension (the workout plan called for Close Grip Bench, but my shoulder was bothering me): 3×9-11 worked my way up 25-35lbs; Barbell Clean: 3×1 minute, 17, 16, 16 (I wasn’t at my home gym and have no idea how much the bar I used weighed!).  Smith Machine Hip Thrust: 3×11 at ??lbs; Step Ups: 3×1 minute, 28, 28, 28.  Hanging Leg Raises: 3×9-11; Quick Steps: 3×1 minute, 60, 60, 60.

Saturday, Day 23: Legs and Shoulders.  Warm Up: Step Ups for 2 minutes.  Barbell Shoulder Press: 3×9-11 at 65lbs; Step Ups: 3×1 minute, 26, 26, 28.  DB Shoulder Press: 3×9-11 at 20-25lbs; KB Swing: 3×1 minute at 10lbs, 40, 40, 40.  Standing DB Upright Row: 3×9-11 using 15lb DBs; Run in Place: 3×1 minute.  Barbell Squat: 3×9-11 at 125-135lbs (my last 2 sets were 135lbs for 11!).  Barbell Deadlift: 3×9-11 at 135lbs (I’m officially back to where I was with my deadlifts last spring!); Med Ball Slam: 3×1 minute using 10lb ball, 46, 46, 47.  And this is where is all started to go downhill.. I started not feeling well during my squats/deads but I kept on pushing wanting to finish out my workout.  By the time I hit the Leg Press/Mt. Climber superset, it was over for me!  Leg Press: 3×9-11 at 140lbs; Mt. Climbers: 2×1 minute, 55, 53, gave up on a third set.  Leg Press Calf Raises: 3×9-11 at 140lbs; Skip in Place: 3×1 minute, 120, 120, 120.

Sunday, Day 24: Back and Bis.  Warm Up: Skip in place for 2 minutes.  Bent Over Barbell Row: 4×9-11 at 65-70lbs; Skip in Place: 4×1 minute, 120, 120, 120, 120.  DB Incline Row (These are weird; you face the incline bench, DBs are parallel to your body): 3×9-11 at 25lbs; Goblet Squats: 3×1 minute at 30lbs, 28, 27, 28 (I dropped down to 30lbs on these to work on form).  Seated Cable Row: 3×9-11 at 55lbs; Box Jump: 3×1 minute, 24, 24, 24.  Barbell Shrug – get huge traps 😉 : 4×9-11 at 65-70lbs; DB Step Ups: 4×1 minute using 15lb DBs, 20, 20, 22, 22.  Barbell Curl: 3×9-11 at 45lbs; KB Swings: 3×1 minute at 10lbs, 40, 40, 40.  Seated Barbell Curl (Also weird; I feel like I’m all hunched over..): 3×9-11 at 28lbs; Med Ball Slam: 3×1 minute using 10lb ball, 50, 52, 50.  Reverse Barbell curl: 3×9-11 at 28lbs; DB Lunge: 3×1 minute using 20lb DBs, 28, 30, 30.

Monday, Day 25: Chest and Tris.  Warm Up: Step Ups for 2 minutes.  Low Cable Crossover: 3×12-15 at 10lbs; Step Ups: 3×1 minute, 28, 28, 28.  Cable Crossover: 3×12-15 at 10lbs; Mt. Climbers: 3×1 minute, 58, 57, 63.  DB Flat Bench Flyes: 3×12-15 using 20lb DBs; Squat Jump: 3×1 minute, 40, 38, 37.  Cable Overhead Extension: 3×12-15 at 20-25lbs; Box Shuffle: 3×1 minute, 52, 50, 56.  Overhead Tricep Extension: 3×12-15 at 35-40lbs; KB Swing: 3×1 minute at 10lbs, 40, 40, 40.  Tricep Pushdown:  3×12-15 at 22.5lbs; Goblet Squat: 3×1 minute at 30lbs, 28, 26, 26.  Standing Cable Wood Chop: 3×12-15 at 15lbs; Lunge Jump: 3×1 minute, 36, 38, 38.  Cross Body Crunch: 3×12-15; Run in Place: 3×1 minute.

Tuesday, Day 26: Legs and Shoulders.  Warm Up: DB Step Ups for 2 minutes.  Side Lateral Raise: 3×12-15 at 10lbs; DB Step Ups: 3×1 minute using 15lb DBs, 22, 22, 22.  Front Cable Raise: 3×12-15 at 5lbs; Run in Place: 3×1 minute.  Lying Rear Delt Raise: 3×12-15 at 10lbs; DB Clean: 3×1 minute at 30lbs, 10, 9, 10 each arm.  Leg Extensions: 4×12-15 at 50-60lbs; Skip in Place: 4×1 minute 122, 122, 122, 124.  Exercise Ball Leg Curls: 4×12-15; Lateral Bound: 4×1 minute, 92, 94, 92, 90.  Leg Press Calf Raise: 2×12-15 at 200lbs; Med Ball Slam: 2×1 minute using 10lb ball, 48, 48.

I took Wednesday and Thursday off this week.  Like I said, we had a new dog and I was anxious to get home to see him.  I also needed sleep.  He takes a little coaxing to get onto his bed and not sleep in ours, so that has been stealing some sleep from me!  We are doing better now and I’m half way through Week 5 and doing great!

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