Exercise Express Wlog – 2017, Week 52 – Brandon

Exercise Express Wlog – 2017, Week 52 – Brandon

Closing out the year on this wlog and headed into 2018!

Day 1 (Monday – Christmas!)

I did my best to steer clear from the #nodaysoff instagram post here, because that’s not what I am about (and try not to get influenced into that direction. I did feel a little rushed because I was AMPED to see my son open his gifts. I also changed the sequence of my pressing movements. This way I can reduce stagnation and overload some movements and lighten up others.

Training – Chest & Back

12 sets of Chest exercises (4 Inc BB Press, 4 Flat DB Press, 4 Banded Arcing Mid Chest Fly’s), 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

I am glad I changed this one up as I am really able to feel my chest work more within this pattern of movement. Since the incline reduces the torque angle on the humerus, I am also able to better warm up my shoulders. I tend to be one to move into my working weights fairly quickly, which is not ideal for shoulder stressing lifts like the flat bench press.

Diet

It was Christmas and it’s the theme of this wlog, relax. You may be running into this article at the middle to end of your diet and this is fully understandable to you. If you are reading this at the onset of your diet, you will likely better adhere to staying strict as the diet is fresh and new. If I were to guess, I over-ate by around 500-700 calories. I am a dessert fiend!

Day 2 (Tuesday)

I enjoy the Arnold press because it requires movement of the scapula which tends to get bound up due to using simple movements. These movements are great for building strength, but they focus so much on strength that other aspects get pushed aside (like moving the shoulder through 360 degrees of motion).

Training – 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, 3 Reverse Grip Ez Bar Curls, 3 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

Another day where things were relaxed. On Christmas day, we open gifts at our house and then head to my mom’s house for a mega session of presents (Grandma does what Grandma’s do… SPOIL THE GRANDKIDS). I’m spoiled as well, but shhhhh…

The day after Christmas, my father-in-law and my wife’s family came over for presents. The goal is to relax a bit and enjoy time together. This means that foods tend to just be there to enjoy together. We have snacks but not a lot, that way we actually talk rather than just eat and have crumbs go everywhere. I likely over-ate around 500-700 calories on this day as well.

Day 3 (Wednesday)

Power90 3-4 Cardio Session! Again, it’s 5:30am and I am not ready to fully think, I just want to go do. Getting on a piece of cardio equipment would work, but I’d likely be thinking too much about the workout. The dvd just allows me to get moving. I prefer cardio AFTER weight training and that is usually on the elliptical.

Day 4 (Thursday)

I love weight training days, and I was amped for this session. My strength is slowly coming back as my body adapts to the lower weight. I am not bragging as this is likely light weight to a decent bit of people, but I have hit 20 reps on flat barbell bench press with 225 pounds on the bar.

Anyways, as that strength starts to come back I am very eager to start loading those types of weights back on the bar and get to the lifting that was a mainstay for a long time. If I rush that process, I will end up causing serious injury to my shoulder (rather than just a tweak as it currently stands).

Training – Chest & Back

12 sets of Chest exercises (4 Inc BB Press, 4 Flat DB Press, 4 Banded Mid Chest Arcing Fly’s), 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 (Friday)

Training – 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)