Day 1
- Intensity Superset E3:00 x4
- Wide grip bench x6
- BB Bent over row x10
- Intensity Superset E3:00 x4
- Gorilla row x5 e/a
- DB deficit pushups x10
- Tricep press down 4×10
Day 2
- E3:00 x8 – Pause BS x5
- Lying hamstring curls 4×10
- Superset x3
- DB drop lunge x6 e/l
- Plank :30
- Standing calf raise 3×12
Day 3
- E1:15 x8 Incline DB bench x5
- Wide grip curl 3×10
- E1:15 x8 Biangular lat pull down x6
- 4 RNFT
- 300m row
- 10 banded KB swings
Day 4
- Intensity Superset E3:00 x4
- Deficit DL tempo x5
- 10 AB calories
- Seated tricep ext 3×10
- 4 RNFT
- Single leg iso leg press x10
- Tri press down v-bar x10
Day 5
- 30 minute recumbent bike
- 60 minute treadmill
- 20 minute sauna
Summary
I can file this under another successful week. Looking back, I was able to get all of my workouts in as well as a bonus day. With nutrition being greatly improved, water intake increased, and the scale moving in the right direction, I have also noticed a drastic change in energy levels. This marks week 4 without energy drinks and I have far more energy. I made a note in my lifting journal on day 2 that my clothes fit better, something that I can feel daily, especially in my midsection.