Exercise Express Wlog – 2017, Week 50 – Brandon

The training year is closing up as it is week 50. This was a tough week to get motivated to train. Each day I had to peel myself out of bed. It was kind of a good thing because it helps me explain a bit about goals. Let’s start off with a quick rundown of training and diet first.

Training

The rep range for most exercises this week was 10 to 20 reps. The rest periods were minimal as I normally follow in a circuit of some fashion. This means a grouping of exercises performed one after the other.

Day 1: Chest & Back

12 sets of Chest exercises (4 Flat DB Press, 4 Mid Incline Barbell Press, 4 Pushups), coupled with
12 sets of Back exercises (4 2-Arm DB Rows, 4 1-Arm DB Rows, 4 Seated Cable Facepulls).
Rest was after every 4th set of the grouping Chest/Back/Chest/Back/Rest

Day 2: Shoulders & Arms

10 sets of Shoulder exercises (4 Alternating DB Arnold press, 2 DB Upright Rows, 2 Cable Lateral Raises, 2 DB Lateral Raises)
10 sets of Biceps exercises (2 Cable Curls, 2 DB Supinating Curls, 2 Reverse Grip Ez Bar Curls, 2 Cable Hammer Curls, 2 Ez Bar Curls)
10 sets of Triceps exercises (2 2-Arm DB Overhead Triceps Extensions, 2 Weighted Dips, 2 Reverse Grip Close Grip Pushups, 2 Forward Lean Dips, 2 Single Arm Side Cable Press Extensions)

Midday I decided to do a little ab training on the AB Coaster:

Remember to click that “FOLLOW” button.

Day 3: Cardio circuit

This was kind of a blah day because I’ve had hip issues for quite some time that flare up. I am not as consistent as I should be with stretching post training. This is an old injury that flares, then reduces, and the cycle repeats. Right now it’s the flare stage.

Day 4: Chest & Back

12 sets of Chest exercises (4 Flat DB Press, 4 Mid Incline Barbell Press, 4 Pushups), coupled with
12 sets of Back exercises (4 Neutral Grip Pulldowns, 1-Arm Pulldowns, 4 Bodyweight Facepulls).
Rest was after every 4th set of the grouping Chest/Back/Chest/Back/Rest

Day 5: Shoulders & Arms

10 sets of Shoulder exercises (4 Alternating DB Arnold press, 2 DB Upright Rows, 2 Cable Lateral Raises, 2 DB Lateral Raises)
10 sets of Biceps exercises (2 Cable Curls, 2 DB Supinating Curls, 2 Reverse Grip Ez Bar Curls, 2 Cable Hammer Curls, 2 Ez Bar Curls)
10 sets of Triceps exercises (2 2-Arm DB Overhead Triceps Extensions, 2 Weighted Dips, 2 Reverse Grip Close Grip Pushups, 2 Forward Lean Dips, 2 Single Arm Side Cable Press Extensions)

Diet

I had a couple off days this week but that ended up being ok for me. I woke up during the night (my nights to watch our new baby, as my wife and I trade off nights), and ended up eating my breakfast early basically. This helped to have me feel fed during my training, as I start training between 5:45-6:00AM Monday through Friday.

Typical Diet Week:

I normally consume 2550 calories with 159 grams of protein, 351 grams of carbohydrates, and 57 grams of fat.

Monday: 2 Protein Bars (roughly 44g protein, 48g carbs, 14g fat)
Lunch: Egg Whites, Chicken Breast, Rice, Cheese, and a LOT of hot sauce (50g protein, 90g carbs, 8g fat)
Dinner: Lately I’ve made some sort of cookies: Greek yogurt, flour, baking soda, splenda, mini chocolate chips, country crock, eggs (40g protein, 155g carbs, 25g fat)
Evening Snack: Popcorn and cheese slices (roughly 25g protein, 58g carbs, 10g fat)

Overall the week went fairly well. I am focused on improving the mobility in my hips, especially my right hip which has been problematic for quite some time. It’s been a rollercoaster of a process, but I explain that more in the video above.