TweetWednesday

10 minutes treadmill
60 crunches
10 minutes treadmill
60 crunches
10 minutes treadmill
60 crunches

So my legs were super sore yesterday, getting up and sitting down caused a lot of pain haha. That's what I get for not squatting for a while. The plan was to walk for 10minutes and hopefully the legs got warm so I can do running or something but it didn't happen, I was too sore. So I just did some regular walking the whole time. It wasn't that bad but nothing great. Worst part is I have to do legs and back again today, wonderful.

Sleep last night was good, I fell asleep super fast, woke up around 6am this morning and was in and out of sleep until 7:30 when I have to wake up. Some vivid dreams again last night but not as vivid as the night before

TweetThursday

Deadlift 6 sets
Standing calve raise superset with lat pulldown 4 sets
Leg press superset with hammer strength low row 3 sets

Went in to deadlift for the first time in awhile. My legs were still super sore from Monday but I figured I'll do as many sets as I can until I feel my form is starting to get bad. I stayed low weight to make sure form was good and tbh my legs didn't bother me, the weight moved really well. I thought I could of got more sets but the 6th set on 1st rep my knee popped and had some pain, I paused at the top to make sure it was ok but by the end of the set I felt more form getting all wacky. Went on to the rest of the workout which wasn't anything spectacular, the leg presses killed my legs. Oddly enough after I left the gym my legs felt a lot less sore than they had before hand though.

Sleep again was good, same thing happened last night that's been happening. I had a vivid dream somewhere in the beginning of the night, this time I was talking to someone who I didn't really want to be talking to so I ended up waking up to get out of it. Then again this morning at about 6a.m. I barely woke up, passed back out and had another vivid dream as my alarm went off.

TweetSaturday

DB curl superset with rope extension 4 sets
BB curl superset with underhand extension 4 sets
Close grip bench superset with preacher curl machine 4 sets
DB curl into DB kickback 3 sets

For whatever reason I just couldn't get a pump. The mirror looked pumped but I couldn't get the feeling and usually arms are the easiest to feel a solid pump imo. I don't go chasing pumps so the workout was still good and productive, I just found it odd. I also felt like I haven't worked arms in awhile so it was nice to finally get back in and do a full arm workout. Because I didn't get a pump I did the DB curl into kickbacks which I feel are amazing for the feeling of a pump and it worked.

Sleep has been solid except Saturday night. For whatever reason I woke up and a bird was just singing it's heart out outside my window. It was a struggle to fall back to sleep with the noise, I ended up putting my AC on to drown the noise even though its been pretty cold where I live. Last nights sleep was hit or miss too, vivid dreams woke me up at some point along with me sleeping on my arm and it being completely dead. I might cut back on the dosage, sometimes the vivid dreams seem to disrupt my sleep a bit and that's what happened last night.

TweetMonday

Side lateral raise 4 sets
Standing Shoulder press 4 sets
Facepull 4 sets
Incline bench 4 sets
Flat bench 4 sets
Peck Deck 4 sets

It was an up and down workout to say the least. Started off good and the weight on the side laterals was good, standing shoulder press was pretty bad and facepulls were good. Incline bench was really good, I was really happy with the weight and reps but then flat bench was a struggle. I think I was hungry but I was trying to push through it. I noticed it over the weekend that eating was a bit difficult. But yesterday during my 3rd meal I really struggled to eat it, I felt like I just kept chewing and it wasn't appealing. I'm a fast eater and it took me 20 minutes to not even finish my lunch, I finally said I'm not enjoying this and stopped. Figured I would be hungry after my workout and same thing but to a lesser extent. I usually inhale food after the gym but it was a bit of a struggle. I'm not on any appetite suppression supplements so I don't have a reason why this is happening, hopefully it goes away soon.

As far as sleep, last night I noticed I fell asleep quickly but it felt super light. An hour after I went to bed I rolled over and looked at the clock, one of those times where you have to question, "was I sleeping or not" type things because the sleep was really light. After that though I got pretty good sleep.

TweetTuesday

Squat 4 sets
Leg press 4 sets
Leg extension superset w/ lying leg curl 4 sets
Weighted pull ups 4 sets
T bar row 4 sets
Rope pulldown 4 sets

I was happy with my workout. Squats caused very little pain during the set, in between sets I was alittle sore in my groin but nothing too bad. That alone I was thrilled with. I was happy with my weight everywhere, nothing mind blowing but solid. As it starts to warm up where I am I was sweating like crazy which might give off the appearance that I'm working harder than I am but I felt like I was giving solid effort and keeping the intensity high. Legs got a really solid pump super quickly once again, probably from not squatting for awhile before last week.

Sleep was fantastic last night. Fell asleep quickly and stayed asleep all night until about 6a.m. when the bird came to sing. I let it go for a minute or two hoping something would get it fly away but on went the air conditioner and I went back to sleep. Its supposed to get really warm today so the air will most likely be on all night tonight and I shouldn't have that problem.

TweetWednesday

100 crunches
10 minutes treadmill
weighted crunch machine
10 minutes treadmill
weighted crunch machine
10 minutes treadmill

OK so for anyone new, last year I read this article someone wrote about fat spot reduction. It's not possible but the author said if you can get the area warm, more blood will go to that area and then if you burn calories it will help reduce fat from that area. I figured I'd try it, not that I thought it would work but whatever it's worth a shot and at the end of the day if I still get my cardio time in then it doesn't really matter right? I didn't notice any better results. However I just read an article about starting your workout with 1 set of 100 leg presses, the weight isn't important and it could be just the sled you use. The author talking about getting more fibers in the legs which will lead to better leg development and could cause fat loss in the area. So I decided to mix things up and try what you see above. The start the session with 100 crunches, which I've been doing before my cardio each day. Then yesterday I read an article of trainers giving their best ab tips and a majority said use heavy weights. So I loaded the machine with weight and did it between the intervals. Again I highly doubt it's going to cause magic but it's fun to switch things up and make things interesting. I know "science" training is a big thing and ppl follow what science tells you to all the time but at the end of the day the training also has to be enjoyable to keep you motivated and from dreading doing it.

Sleep last night was fantastic. I fell asleep so fast that I didn't even turn my sleep timer on my TV on. I woke up and the TV was still playing. I have not done that in a very long time.

TweetSaturday

Tennis

So I didn't go to the gym, it was so nice out I decided to go play tennis. When I say nice, it wasn't actually nice out it was a million degrees and I was dying. I started getting a slight sunburn in what felt like 15 minutes. I'm not sure if it was a really good workout or not, because I was going to be sweating bullets regardless but I played for over an hour.

Also this weekend I let myself off the diet a bit. Because I have been struggling to down some of my normal food plus I felt a bit lean and flat I let myself go to counter act it a bit. Had some pizza, had some cheesecake, and tried ostrich for the first time. It was kind of like steak but it's low fat and I think they overcooked it, I asked for medium rare and it was more medium. I won't need to eat it again

Sleep has been fantastic but I'm almost done with my tub of Sedation. Sleep has been no problem and for the most part staying asleep without any problems as well. I'm tired right now but I know I slept good so hopefully I snap out of that quickly.

TweetMonday

Squat 4 sets
Leg press 4 sets
DB step ups 4 sets
Weighted pull up 4 sets
T bar row 4 sets
Rope pulldown 4 sets

Changed things up a bit, with getting back into squatting plus groin pain I've been going light on the squats and attempting to go heavy on the leg press. Yesterday my groin felt good so I went heavier than I've been on the squat to test it out. Felt good and didn't appear to have any problems. Going heavy on the squats sort of set the tone for the rest of the workout. The last set or 2 of each exercise I loaded the weight and didn't pay any attention to the amount of reps I got. Could of been 3 or 5 or whatever and it was no big deal. I was sweating like a mad man. Wasn't even hot out but I was dripping sweat pretty early on in the workout. Next week I may try and increase the squat sets to 6 and see how it goes.

Sleep again last night was good. Fell asleep pretty easily and stayed asleep until about 7am. That's been the time the last 2 days where I wake up and just force myself to lay there with my eyes closed for the extra half hour. I usually fall back to sleep a bit which is fine.

TweetTuesday

Chest and Shoulders

All I can really say is I worked chest and shoulders. I got out of work and as soon as I got on the highway I was at a stand still. It took me an extra 30-45 minutes to get to the gym. So I had to get in there and move quickly to get my volume in. I didn't really attention to how many sets of each exercise I performed and just kept going. I know I started on a chest press machine and shoulder press machine mainly to move quickly and get the work in to ensure I got some blood into the muscle. What I found was I was so anxious to get enough work in that I moved so fast that I ended up getting in like 15 sets, nothing breathtaking but I had a really solid pump and did feel challenged so I was happy overall with the workout.

Didn't sleep well last night, passed out easy but had some vivid dreams and was awake about an hour later. Stomach was a bit iffy too, maybe lay over from the weekend of pizza and what not. Was able to fall back to sleep pretty good though.

TweetWednesday

100 crunches on ab lounge
10 minutes treadmill
weighted crunch machine
10 minutes treadmill (farmers walk)
cable rope crunches
10 minutes treadmill (farmers walk)

I did cardio haha. Nothing special to report, I started the cardio the same way I have been. The first 10 minutes I play with inclines and speeds, run a little and walk a little. After that I decided to do some farmers walks with relatively light weight, the first round I did 2 minutes on 1 minute off. The next session I put the incline up a bit and did 1 minute on and 1 minute off. Wasn't that warm in the gym at all but I got a nice sweat going. Felt like my heart rate was higher than the machine was reading but I don't like trusting those machines.

Sleep wasn't good last night, I was awake in an hour and this morning I woke up a few minutes before the alarm. The sleep just didn't feel like it was quality. I'm not groggy right now but I can see myself having that 2 o clock yawns and exhaustion set in. I only have a little bit of Sedation left and was going to split it up for 2 more days but I may just take the rest tonight to ensure myself a full nights sleep.

TweetThursday

Deadlift 8 or 9 sets
Standing calve raise 4 sets

I went into the gym yesterday with one thing in mind and it was to deadlift. So as you can see that's what I did. All day I kept picturing the deadlift and was excited to get in the gym. By the end of the day I was tired and didn't know how the session would go. The session went well, I wasn't super amp'd but I felt pretty good. I just kept going up in weight, a few sets were low reps 5 and below. Then the last 2 sets I reduced the weight and rep'd out. At the end though I could tell I was really fatigued. My hamstrings felt like they were the only thing still firing and the bar was gradually moving away from my body as the set continued. I decided to close out with some calve work since I don't do much of it. They seemed to get fried quickly after all the deadlifting, they were burning super early in each set.

I polished off the rest of Sedation last night and slept like garbage. I don't know whats going on, I woke up an hour after I fell asleep once again, went back to sleep and then woke up again at 3am. What I'm thinking is less may be more for this product. I'll get into it during the final review a bit more though.

TweetSaturday

DB curl superset with rope extensions 12 sets

I found out late Friday I was going to Jersey on Saturday, still wanted to get some blood in my arms so I went to the gym really fast and pounded up a bunch of sets. I didn't switch anything up as I was strapped for time, skipped cardio and got in and out. Good pump, I don't feel like it's going to amount to anything but I wanted to go and at least get some work in.

Monday the gym was closed which was fine, I was pretty tired and still am actually. I walked around Jersey City a lot over the weekend which was good, didn't eat the best but it's a holiday weekend so its sort of expected. Need to get back on the routine this week however OT at work starts again but only on certain days which is odd. I'm trying to make a plan of attack for my workouts to figure what days have OT and what days don't in order to make it most effective.

TweetTuesday

Hammer strength press superset with side lateral raise 4 sets
Decline hammer strength press superset with reverse peck deck 4 sets
Cable fly low cable superset with wide grip high row 4 sets

Worked overtime so I had to do the speed workout. I still tried to really load the weight on the 4th sets to push myself. Got a really solid pump which was nice. Worked up a really good sweat. I'm thinking since overtime is only certain days to move my cardio only day to a day I work overtime so that way days I don't have overtime I can spend more time lifting. Other than that nothing special to report in terms of the workout, it wasn't bad but it was quick.

I did gain 1.5 lbs over the weekend which isn't bad, probably mostly water as I looked lean again this morning. I don't want to lose anymore weight but want to shred more fat.