Week 2 Progress

I am officially in my third week of getting back on track and I'm feeling pretty good about my progress. Like any journey there are setbacks for every step forward. This weekend I had my daughters and it was cold and rainy. This meant we stayed in and watched movies.... and snacked. I did my best to keep everything in moderation but it also felt good to relax for a day.

So what were the actual results of the week? Well I am 153.4 pounds as of this morning which is a 1.4 pound loss from last week. I actually ended up raising my calories this week because the weight is dropping quickly. I ate roughly 15,000 calories, or 2,150 per day. I've continued lifting heavy and set my sights on possibly competing in a power lifting competition in May instead of doing the NPC Mid-Atlantic Cup again.

Starting to see some definition again

 Abs are slowly reappearing

My workouts this week were as follows:

Monday

Squats:

4 warm-up sets of 10 reps increasing weight each set

5 x 5 increasing weight each set (I ended at 190 lbs)

Reverse Hack Squat

5 x 10 x 180 lbs (not counting the starting weight of the sled)

Leg Press 

5 x 15 x 90 lbs (not counting the starting weight of the sled)

Calf Raise

5 x 15 x 155 lbs

Wednesday

Bench Press:

4 warm-up sets

1 heavy set of 3 reps

4 heavy sets of 2 reps (I PR'd with 115 pounds)

Incline DB Press:

10 x 10 x 25 pound DB's

Shrugs:

5 x 7 x 160 pounds

Dips:

5 x 15 with 60 pounds of assistance

Thursday

Treadmill 4.0 MPH for 10 minutes

Overhead Press:

8 x 30 pounds

2 x 8 x 50 pounds

5 x 60 pounds

3 x 70 pounds

4 x 2 x 80 pounds

Lateral Raise

10 x 10 x 10 lb dumbbells

Cable Front Raise

5 x 7 x 15 pounds

Treadmill 20 minutes inclined at 4.0 MPH

Friday

Treadmill 4.0 MPH for 15 minutes

Deadlifts

5 warm-up sets

5 x 5 x 235 pounds

Deficit Deadlifts

5 x 7 x 185 pounds

Lying Hamstring Curls

5 x 10 x 80 pounds

Barbell Rows

4 x 10 x 95 pounds

Sunday

Supersets of biceps and triceps:

DB curls w/ skullcrushers

4 sets of 8 - 12

Rope curls with rope pushdowns

3 sets of 8 - 12

Incline hammer curls with bench dips

3 sets of 8 - 12

Shoulders:

Plate front raise superset with plate upright row

3 sets of 10

Facepulls

3 sets of 10 - 15

And now it's on to week 3 and planning nutrition to get me to the under-148 pound weight class by May 28th!