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Personal Training Weekly Progress Post - October 2nd, 2020

Since I have made the commitment to myself to start regularly posting here on my new site, I have decided to start this online diary. These posts give me the opportunity to pull back the curtain on my own personal fitness journey and show the world what I have been up to, and what I plan on doing.


This will allow me to personally track my progress overtime, and hopefully serve as some motivation for someone out there who is looking to make similar changes to their body composition. I plan on showing my weekly training book logs, my weekly calorie & macro targets, as well as progress photos. I am really excited about this as I feel it is going to give me motivation to be even more on point with my training & nutrition. I am really looking forward to what the next few weeks & months have in store.


Please feel free to share this or leave me any questions in the comments if you would like some more information as to what I share in these posts.


Without further ado, let's get into this thing!


Goals:

My current goal is to get to 10% Body Fat. I am currently around 13.5-14%, according to a recent InBody Scale Scan. I weighed in this morning on my at home digital scale at 209.5 lbs.


Daily Calorie Target: 2,660

Macros:

Protein - 200g (30%)

Carbohydrates - 233g (35%)

Fat - 103g (35%)


Training

Monday - September 28

Morning - ROMWOD - Glutes, Hamstring, & Ankles Focused

Afternoon: Lowerbody Heavy Workout at Rival Fitness

  1. Stability Ball Hamstring Curl - 3x10 - Bodyweight, BW, BW

  2. Barbell Back Squat - 5x8 - 265 Lbs, 265 Lbs, 265 Lbs, 265 Lbs, 265 Lbs

  3. Reverse Lunge - 4x12 (Per Side) - 35 Lbs, 35 Lbs, 35 Lbs, 35 Lbs

  4. Barbell Romanian Deadlift - 3x15 - 155 Lbs, 155 Lbs, 155 Lbs

  5. Step Ups - 4x15 (Per Side) - 20, 20, 20, 20

  6. Nordic Hamstring Curls - 4x10 - BW, BW, BW, BW

6. Standing DB Calf Raise - 2x30 - 40 Lbs, 40 Lbs


Tuesday - September 29

Morning - ROMWOD - Adductor, Shoulders, Chest Focused

Afternoon: Upperbody Heavy Workout at Rival Fitness

  1. Cable Single Arm Face Pull - 3x8 (Per Side) - 20 Lbs, 20 Lbs, 20 Lbs

  2. Barbell Bench Press - 5x5 - 215 Lbs, 225 Lbs, 225 Lbs, 225 Lbs, 225 Lbs

  3. Chin Up - 4x6 - BW, BW, BW, BW

  4. Slight Incline DB Bench Press - 3x12 - 80 Lbs, 80 Lbs, 75 Lbs

  5. Single Arm DB Row - 3x15 (Per Side) - 60 Lbs, 60 Lbs, 60 Lbs

  6. Landmine Shoulder Press - 3x12 - 90 Lbs, 80 Lbs, 80 Lbs

  7. Seated DB Reverse Flys - 3x12 - 15 Lbs, 15 Lbs, 15 Lbs

Notes: Bit off a little more than I could do in the DB Bench Press. Didn't realize how much the Barbell bench took out of me.


Wednesday - September 30

Morning - ROMWOD - Quads, Hamstrings, Core Focused

Afternoon: 45 Minute Brisk Walk (Around New Apartment Complex and surrounding neighborhood. Strutting around like this lol!!!)



Thursday - October 1st

Morning - ROMWOD - Glutes, Hamstring, & Ankles Focused

Afternoon: Lowerbody Higher Rep Workout at Rival Fitness (Kudos to my friend Mike Fincher for running though the squats & deadlifts with me!)

  1. Barbell Hip Thrusts - 3x8 - 225 Lbs, 225 Lbs, 225 Lbs

  2. Barbell Front Squat - 5x8 - 185 Lbs, 205 Lbs, 205 Lbs, 205 Lbs, 205 Lbs

  3. Trap Bar Deadlift - 5x8 - 315 Lbs, 315 Lbs, 315 Lbs, 315 Lbs, 315 Lbs

  4. Bulgarian Split Squat - 4x15 (Per Side) - 20 Lb KBs, 20 Lb KBs, 20 Lb KBs, 20 Lb KBs

  5. Sandbag Squats - 4x15 - 66 LB Sandbag, 66 Lbs, 66 Lbs, 66 Lbs

Training Notes: Split Squats SUCK!


Friday - October 2nd

Morning - Upperbody Higher Rep & Core Workout at Rival Fitness

Warmed Up With This Core Circuit: 4 Rounds

15 - Hanging Knee Raises

10 Per Side - Low to High Rotational Cable Chop

15 - Cable Abdominal Pulldown

Then

5x40 Reps Bicycle Crunches

  1. Band Pull Apart - 3x10

  2. Bench Press W/ Chains - 4x10 - 165 Lbs+Chains, 165 Lbs+, 165 Lbs+, 155 Lbs+

  3. Wide Grip Pull Up - 4x8 - 8 Reps, 6+2 Reps, 5+3 Reps, 4+4 Reps

  4. Dips - 4x12 - BW, BW, BW, BW

  5. E-Z Bar Curl - 4x10 - 60 Lbs+Bar, 60 Lbs+, 60 Lbs+

6a. DB Bicep Curl - 3x15 - 25 Lbs, 25 Lbs, 25 Lbs

6b. Cable Rope Tricep Pushdown - 3x12 - 50 Lbs, 50 Lbs, 55 Lbs

7a. Push Ups - 2x25 - BW, BW

7b. L-Sit Hold - :30 Seconds, :30 Seconds

Afternoon: I am writing this on Friday Afternoon and I am planning on doing a 30 Min Full Body ROMWOD after posting this & hopefully get in a 30 Minute walk outside with Jeannie if the weather clears up!


Training Notes: First time in a while working with the chains on Bench Press so I underestimated on this upperbody day too. My lats were really sore this morning and I wasn't able to get in all the reps of pull ups in after the first set, so I broke it up this way.


Saturday - October 3rd: Plan on hitting some Delts & Core. This will be updated.


Sunday - October 4th: Planning on a ROMWOD, :45 Minute Walk, and getting some needed Rest!


Progress Photos:


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