I was hoping to finish strong today, but I ended up sleeping in after the gym yesterday. I think I got the perfect workout in, I wasn’t exhausted, but I was tired. The real test will be when I go back in tomorrow.
The workout I did:
| Squats | 135×5 | 185×5 | 225×5 | 225×5 | 225×5 |
| Press | 95×5 | 105×5 | 115×5 | 115×5 | 115×5 |
| Deadlift | 135×5 | 225×5 | 275×5 |
It felt really good to get a good sweat on and do some real physical exertion. But I’ve also been a bit gassed today in general. I really need some conditioning work.
I’m gonna get back to hitting the gym 3 days a week. With A days and B days:
Workout A:
- Squats
- Warmup sets as needed
- 3 sets of 5 at working weight
- Press
- Warmup sets as needed
- 3 sets of 5 at working weight
- Deadlift
- Warmup sets as needed
- 1 set of 5 at working weight
Workout B:
- Squats
- Warmup sets as needed
- 3 sets of 5 at working weight
- Bench Press
- Warmup sets as needed
- 3 sets of 5 at working weight
- Deadlift
- Warmup sets as needed
- 1 set of 5 at working weight
When all sets are completed for an exercise, then add 5 pounds to the working weight for the next session.
Hopefully the kettlebell work I’m planning to do will give me some of the conditioning I’m hoping for.
I went in and did a more thorough weigh-in with an electrical impedance scan of my body. I’ve apparently lost 9.5lbs and 8lbs of that was muscle – I doubt that’s really accurate – but we’ll see in a couple weeks when I go in for another one.
So what’s the next 30 days going to look like?
I’ve split up things into three blocks:
Block 1: Morning
- Wake up @ 4:45am
- Shower/Shave/Cold Water Exposure – 20m
- Yoga – 10m
- Kettlebell Ladders – 10m
- Read – 10m
- Journal – ~20-30m
Block 2: Professional Development
- “Win for Tomorrow” – 5m (plan out my objectives)
- Professional Reading – ~7pg
Block 3: Martial Development
- EDC Draws – 20 draws
- Martial Arts Practice – 10m
Nothing crazy, but still pushing progress in areas I want to pursue.
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