I'm back baby! But rather than being all sentimental, let's get some stats in, since I was a week off.
Please keep in mind that these stats are over a course of two weeks, so there's a bit of inaccuracy.
Please keep in mind that these stats are over a course of two weeks, so there's a bit of inaccuracy.
Neck Measurement: 16”
Shoulders at their widest point: 47.5”
Chest (measuring tape right across your nipples and under your arms): 40.5” +0.25 inches
Waist 3 inches above your bellybutton: 31.5
Waist at your belly button: 31.75”
Waist 3 inches below your belly button: 34.75"
Hips at their widest point: 39”
Thigh 9 inches above the top of your kneecap: 23"
Thigh 6 inches above the top of your kneecap: 21.5"
Thigh 3 inches above the top of your kneecap: 18"
Calf at its widest point: 16"
Bicep (flexed) measure the widest point: 14.75"
Forearm at its widest point: 12.75"
Weight: 167 pounds +3.3 pounds
Body Fat Percentage: 4.8% +0.1%
Beats Per Minute: 60
Terrible lighting...
This time I'm surprised by my weight; I usually don't gain weight very well, but this made me a little happy, especially because the body fat percentage was so low. Let's hope it stays that way.
For my workout this week, I decided to do a bit of a split routine. For those of you that don't know what a split routine is, a quick way of thinking about it is that you work on specific body parts on a particular day. So if we did a three day split, it might look something like this:
Monday: Chest and Triceps
Tuesday: Abs and Cardio
Wednesday: Back and Biceps
Thurday: Abs and Cardio
Friday: Shoulders and Legs
You can use whatever kind of split system you want.
Me? I decided to go more general, and do an upper body/lower body split. Monday was upper body. Here's the breakdown: I did 4 circuits, with each circuit focusing on a couple of body parts (chest, shoulders, biceps, triceps, back). A lot of these exercises used many different muscles, so in a way, it's not exclusive...either way, you'll see.
Each circuit was done 3 times through without resting. After each circuit was done, I did one minute of jump rope.
Let's check it out:
Circuit 1 (Chest Emphasis):
Incline Dumbbell Press: 15, 10, 6 @ 45, 50, 55 pounds
TRX Atomic Pushup: 10
TRX Pushup: 15
Circuit 2 (Triceps Emphasis):
For my workout this week, I decided to do a bit of a split routine. For those of you that don't know what a split routine is, a quick way of thinking about it is that you work on specific body parts on a particular day. So if we did a three day split, it might look something like this:
Monday: Chest and Triceps
Tuesday: Abs and Cardio
Wednesday: Back and Biceps
Thurday: Abs and Cardio
Friday: Shoulders and Legs
You can use whatever kind of split system you want.
Me? I decided to go more general, and do an upper body/lower body split. Monday was upper body. Here's the breakdown: I did 4 circuits, with each circuit focusing on a couple of body parts (chest, shoulders, biceps, triceps, back). A lot of these exercises used many different muscles, so in a way, it's not exclusive...either way, you'll see.
Each circuit was done 3 times through without resting. After each circuit was done, I did one minute of jump rope.
Let's check it out:
Circuit 1 (Chest Emphasis):
Incline Dumbbell Press: 15, 10, 6 @ 45, 50, 55 pounds
TRX Atomic Pushup: 10
TRX Pushup: 15
Circuit 2 (Triceps Emphasis):
Close-Grip Bench Press: 8 reps @ 115 pounds
Rope Pulldown: 8 reps @ 85 pounds
TRX Triceps Extension: 8 reps
Circuit 3 (Back and Biceps Emphasis):
Pull Up: 6 reps
TRX Row: 15, 10, 6
TRX Swimmers Pull: 8 reps
TRX Biceps Curl: 8 reps
Circuit 4 (Shoulder Emphasis):
TRX Incline Press: 8 reps/side
Thrusters: 8 reps @ 30 pounds
TRX I/Y/T: 5 reps each
TRX Split Fly: 5 each side
After that was done, I stretched for a good 15 minutes, mostly my hips and legs, but some shoulder work as well.
If this photo is any indicator of my workout, I'm in for a good time come challenge day; it's two weeks away, I can't wait!
Rope Pulldown: 8 reps @ 85 pounds
TRX Triceps Extension: 8 reps
Circuit 3 (Back and Biceps Emphasis):
Pull Up: 6 reps
TRX Row: 15, 10, 6
TRX Swimmers Pull: 8 reps
TRX Biceps Curl: 8 reps
Circuit 4 (Shoulder Emphasis):
TRX Incline Press: 8 reps/side
Thrusters: 8 reps @ 30 pounds
TRX I/Y/T: 5 reps each
TRX Split Fly: 5 each side
After that was done, I stretched for a good 15 minutes, mostly my hips and legs, but some shoulder work as well.
If this photo is any indicator of my workout, I'm in for a good time come challenge day; it's two weeks away, I can't wait!
Tickets to the gun show?
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