3/11 - 3/13

Good start to the next wave of routine A for me. Strength was good all the way through the workouts and energy levels were pretty consistent throughout the day; lifts are a bit down on some movements, but nothing too drastic. Spread my carbs out a bit more and noticed I felt a bit better; plus for the later meals, carbs from hot oat bran or sweet potato tend to fill me up (that and greens, been doing a lot of spinach lately too, love it). Cardio has been a nice change up with the longer times and different interval scheme, but I liked the change-up, although it did have me a bit more tired than usual. But, at this point, I fully expect to feel somewhat tired at times. Sleep has been good as of late, and with spring break coming up my rest time will increase a bit. Body weight as of today was 163.7, so roughly the same as it was before, but I seem a bit leaner.

Appearance is changing, as I'm noticing that my glutes seem to be slowly starting to come in; definitely think I'll be able to pull of striated glutes before I'm done with all my shows (if I don't have them for April 21st). Sides are more defined in the obliques and serratus, and legs are tight. Overall I feel good and seems like the changes are already kicking in a bit, but looking forward to whatever changes come in the near future.

3/11

Quads and Calves

Squats: 3 warms, 315 x 5, x 5, 345 x 5, 355 x 5 (worked on the negative, hence slightly lower weight than what I did to finish off the last routine, kind of a mini-reset for this wave)

Leg press: 2 warms, 838 x 10, 928 x 10 (drop set, 658 x 8)

Leg extension: 1 warm, 250 x 11, x 9, 240 x 10 (drop set, 170 x 6, 130 x 5, 90 x 5)

Db step ups: 50's x 10, 60's x 11, x 11

Low abs: Decline reverse crunches: 1 warm, x 15, x 13, x 13

40 mins cardio

3/12

Back and Calves

Lat pulldown Wide: 3 warms, 220 x 6, x 5, 200 x 5 (drop set, 140 x 8, 100 x 7)

Bent over row: 2 warms, 225 x 8, 230 x 7, x 7 (drop set, 135 x 10) (focused on negative and contraction at top)

1 arm cable row: 1 warm, 62.5 x 10, 70 x 10, x 9 (drop set, 42.5 x 8)

Pullover (cable): 1 warm, 57.5 x 11, 62.5 x 10 (drop set, 42.5 x 8, 30 x 8)

Seated calf (leg press): 3 warms, 658 x 12, x 11, x 10 (x-reps to failure on last set)

HIIT: 5 warms, 24 minutes (intervals every 2 minutes as instructed), 5 cooldown

3/13

Chest and Tri's

Flat bench: 3 warms, 225 x 4, 215 x 5, x 4, 205 x 5 (drop set, 135 x 11)

In. Db: 1 warm, 80's x 6, 75's x 8, x 7

Slight In. Db fly: 40's x 12, x 11, x 10 (drop set, 25's x 9, 20 second hold at bottom of last rep)

Uneven push ups: 2 sets to failure

Tricep pushdown (short): 2 warms, 80 x 8, 87.5 x 6, 80 x 7 (drop set, 57.5 x 7, 42.5 x 7)

Lying bar ext: 1 warm, 60 x 11, x 9, 50 x 10 (switch to close grip press at failure, x 11)

1 arm pressdown: 1 warm, 30 x 11, x 10 (drop set, 20 x 8)

HIIt: 5 warms, 24 minutes intervals (12 - 15 second sprints), 5 cooldown