Day 16
Weight: 192lbs
Bodyfat: ~14%
Weight is coming off nicely and abs are really starting to show. I dare say I may even be down to ~13.5%, but I haven't done my measurements in a couple days, just going off how my abs look in the mirror.
Friday
Cardio day. Did yoga for the first time in ages. I really hate yoga, but I feel so unbelievably amazing afterwards and when I do it regularly it helps me in all areas: cardio, flexibility, recovery, mental well-being, even strength. I'm going to start adding it in again. I drank one scoop ~20 minutes prior to starting and sipped another scoop throughout. I follow the p90x yoga which is ~1.5 hours long if you do the whole workout. For those that haven't tried it, it's actually pretty tough. I didn't perform very well, but it's been months since I tried it and my flexibility and strength in holding poses has drastically deteriorated.
All that said, it went better than expected and I completed the workout, which is more than I expected to accomplish.
Saturday
This was an interesting one. I was not able to workout in the morning and ended up busy all day until ~7pm. As soon as I was free, I got my HIIT in. Hit my goals in 20 minutes (nice), and proceeded to head to the gym. That's when I decided I should check my gym's hours, as I never work out this late. Turns out they close at 8pm.
F*CK.
I had already taken my pre-workout and 1 scoop of Xtend Perform. I knew I wouldn't have time to even get 1 set in, and I was pissed. My workout was supposed to be
Pull + Shoulders Hypertrophy. I started to think, can I make this work with what I have available to me? I remembered there's a playground with a jungle gym down the street...and I have DB's in 10, 20, 30, and 40lbs...so I said F' IT, let's do this!
I threw the DB's in the car and headed down to the playground. Thankfully, no kids were present, so I began my old-fashioned street workout.
Shoulder-Width Pullups
Did these on the monkey bars
BW x 15
BW x 15
BW x 18
BW x 12 + 8
(I rushed the **** out of myself, barely taking 20-30 second rests between sets. I am pretty happy with how many I got, but no PR's.)
Australian Pushups
Or whatever you call these:
BW x 25
20lb DB on chest x 20
40lb DB on chest x 18
40lb DB on chest x 17
Ring Pullups
The jungle gym had two hanging rings, so I did 4 sets with varying grips:
neutral grip x 13
pronated x 12
supinated x 15
neutral behind back x 10 + 4
Bent Over DB Row
Full 90* angle, holding a DB in each hand:
40's x 28 + 10
40's x 26 + 10
40's x 30 + 10
30's x 38 + 14
(I've never done such high reps, but I only had these light DB's, so I went for it. Holy **** was I pumped. I have never felt a pump like that in my life. I should add that I didn't just pull with my elbows close to my torso, I also did some reps wide with my elbows flaring out to hit the lats differently.)
Wide-Grip Pullups
BW x 12
20lb DB between feet x 10
20lb DB between feet x 12
BW x 11 + 4
(My back was done at this point, so the rep counts weren't that great, but one thing I noticed was I was able to really psych myself into going for more reps in subsequent sets. That is not normal for me. My performance normally degrades in a linear fashion.)
Standing DB Curls
40's x 16
40's x 17
40's x 15 -> dropset 30's x 8
Concentration Curls
40's x 12
40's x 13
40's x 12 ->dropset 30's x 6
(Reallllly went slow and focused hard on the contraction here. Biceps burned out nicely)
DB Side Lateral Raises
20 x 15
30 x 15
40 x 12
30 x 16
DB Front Raises, mixed grip
30 x 8 overhand, 30 x 8 underhand
40 x 7 overhand, 40 x 7 underhand
30 x 7 overhand, 30 x 7 underhand
Modified Deep Swimmers Press
(see prior workout for description. This hits my bicep brachialis and side delts)
30's x 15
30's x 14
20's x 16 -> dropset 10's x 20
This was a strange one, to be sure, but I performed better than I hoped. Still catching my breath faster than normal, and still feeling like I have more gas in the tank during my workouts.
Sunday
off-day