Exercise Express Wlog – 2017, Week 51 – Brandon

This was a weekend of family holiday parties which become a conflict with staying the healthy course of fitness. That could be the focus of what happened this weekend, but there’s a bigger picture that needs to be seen. I tend to visit my extended family during the major holidays, so it’s very infrequent. The last thing I want to do is be focused on eating very little and be tense rather than relaxed. It’s during these weekends where I get care free and tend to get carried away. I know that going into it so I do not focus too much on that after the parties have ended.

The opposite could occur where I feel incredibly guilty and ramp up my training which would hinder recovery. I could also eat less which would end up meaning I was less social because I am trying to stay away from the food where people congregate. Life is short so relax, have fun, and enjoy family time. Chances are that over the past few months you’ve earned it, so use the following week to get back on track. That will be this week for me (as we do not eat too poorly on Christmas day/eve in my family).

Day 1 (Monday)

I will admit that waking up today was a bit rough, but there was also a lot of time spent driving. In total we spent 8 hours driving to two parties. That isn’t too crazy for what some have to deal with for holiday travel, but that was a lot of driving for my family.

Training

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, 4 Single Arm Pulldowns, 4 Body Facepulls).
Rest was after every 4th set of the grouping Chest/Back/Chest/Back/Rest

My chest felt a little weak today so I wasn’t able to best any previous reps from last week (which is normally my goal for this training period). My back exercises went well though, and I was able to get a few more reps on the single arm pulldowns (versus the previous session).

Diet

Tonight we will be going to a holiday dinner for my wife’s work. That will be nearly impossible to track calories, at least without looking like a mad scientist. My plan of attack is to reduce the amount of carbs and fats I normally eat for my meals prior to dinner. I find that carbs and fats tend to be the macros that need to be in abundance during the unplannable. My weekend was planned whereas I did find out about this (or was reminded) this morning. As stated in the opener, normally I would just consider today a wash and start over tomorrow. However, I had my good time over the weekend and the more that happens the more the guilt sinks in for me. That is just who I am and it’s ideal to be self aware to make real progress.

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)

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)