Summary

This week has me hitting the numbers of where I was before my week of weight loss and the subsequent reset.  I think the new program is working fine and I hope to continue on this program.  However, I do not think that I will be able to recover and still lose the pound per week.  I averaged 2528 daily calories this week and basically stayed at the same weight.  I didn’t use the elliptical like I usually do either.  Since, I feel much better at this weight than the previous 212 I will work to average the 2500 daily calories and see if I can continue to make strength gains.  As I put on muscle I expect to be able to increase my caloric intake.  Yay! More food.

11/14/11

Mon

Squat

45×10

103×5

125×5

154×5

179×5

205×5

Heavy but doable!

Bench

45×5

73×5

91×5

110×5

128×5

146×5

Just Right!

Row

45×10

59×5

73×5

88×5

102×5

117×5

Curls

45×10

80×12

85×5

Body Weight = 202 Pounds

11/16/11

Wed

Squat

45×10

105×5

131×5

158x5x2

Press

45×10

63×5

75×5

88×5

100×5

Got it!

DL

45×10

145×5

173×5

201×5

230×5

RDL

185x5x2

Weighted Crunches

10x10x3

10 pounds was surprisingly heavy!

Ab Lounge

10 inner setting

10 outer setting

Body Weight = 203 Pounds

11/19/11

Sat

I postponed this a day so that I could help my son with his project. Since there is one less recovery day I dropped the assistance exercises (curls, abs)

Squat

45×10

103×5

128×5

154×5

179×5

210×3

154×8

Got it! This is where I left off before I dropped the 11 pounds.

Bench

45×10

73×5

91×5

110×5

128×5

150×3

110×8

Getting harder!

Rows

45×10

67×5

75×5

86×5

100×5

117×4

86×8

Hmm, I think I did this last week- WTF!

Body Weight = 201 Pounds

Sunday

Shovel snow off deck.  This will be a good test of how this program may have helped with my back.  Normally, shoveling really bothers it but hopefully not any longer.

OMG!  What a work out.  I shoveled snow for two hours and it felt great.

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About Tom Bachant

I live in Alaska and enjoy reading, SCUBA, and weightlifting.

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