January 3, 2017 – Week 4, Day 1

5 Minutes Elliptical

Leaning Calf Raises
BWx30

Sumo Box Touches (12” Box)
BWx25

Squat Therapy (16” Box)
BWx25

Regular Box Touches (12” Box)
BWx25

16” Box Squats
45x10
95x5

Dead Floor Presses
45x5
45x5
95x6
135x6
175x6
215x6
255x6
230x6

Rack Chins
BWx19 (wide grip)
BWx9 (regular grip)
BWx5 (underhand grip)

Stretching

Comments: New year. Not feeling as rested as I would like but it is what it is. Sleep has been feeling good and restful though. Weighed myself and I’m 253lbs on the dot. So down about 25lbs from my heaviest last year. I’m just worried about strength and once I feel things are getting intense enough, I will add back in the weight gainer. Heart rate at 163bpm at the end of the elliptical work. I was expecting the gym to be packed but really only the cardio section that was filled to the brim. Some aches in my body but nothing that would cause alarm. I managed to move quickly through the first several exercises in a good clip. Calf raises were slightly tougher than last session but not by much. Sumo box touches felt good. Hamstrings not as tight as last time. Squat therapy wasn’t bad either. Followed with regular style box touches and then on to box squats. Bar for a set of ten and then quarters on each side for five. No pain in the hips or lower back but definitely felt pressure at the bottom of my rib cage on the right side. Not pain, just noticing a different sensation. I feel I will get used to it as I do more form work with weights added. Then on to the dead floor presses. Work up in biggish jumps to a heavy set of six and then a down set with about 10% less. I was going to low ball it when I first started thinking about this workout and go with 245lbs but the following day I thought why not 250lbs and then decided the day of that 255lbs wasn’t a bad thought either. Did my best to get myself tighter under the bar. Wrist wraps in place for the top set. Felt good, wrists stayed rigid. Weight felt lighter on the down set, even without the wraps. Good stuff, some more aches but again, not pain. Last on the agenda was rack chins. Three sets, changing hand position each time. Biceps really felt fatigued quick, especially on the regular and underhand grips. My ROM didn’t feel as it had been the previous two sessions but I didn’t video last time so can’t be certain. But still felt a decent pump from these.