Week 4 Goals and Training Schedule

DAY 21/178
Phase 1, Week 4
Weight Loss Stats:
Weight 241 lbs - Loss 60.6 - %Loss 20%

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The goal is to get back on track and continue making progress in the gym. The 3 days off this weekend should help with recovery and I expect to be stronger this week.

Here then are my goals this week:

WEIGHT LOSS

1. Weigh 237 by Monday, 8/3/09

DIET

1. NO cheat meals
2. 250 grams of protein per day in the fewest calories possible ~2500 kcals/day spread among 5 or more meals
3. 1 gallon grean tea and/or water per day

PERFORMANCE

Quads:
A1.Front Squat: 115x6 (sets 1 & 2).........Current: 115x4 (1st set)
A2. Lunges: BWx12.............................Current: BWx12
A3. Goblet Squats: 25x25
(*30 sec rest between exercise)
(*Repeat 3x)

Chest:
A1. 45-Degree Incline DB Press: 65x6...Current: 60x6
A2. Flat DB Press: 55x12.......................Current: 50x12
A3. Incline Push-up: BWx25..................Current: BWx25
(*30 sec rest between exercise)
(*Repeat 3x)

Hamstrings:
A1. High Rack Pull: 365x6................Current: 315x6
A2. Romanian Deadlift: 155x12.........Current: 135x12
A3. Hyperextensionns: BWx25............Current: BWx25
(*30 sec rest between exercise)
(*Repeat 3x)

Back:
A1. Supported T-Bar Row: 95x6 (1st set).........Current: 90x6
A2. Dumbell Row: 80x12 ................................Current: 75x12
A3. Asst. Pull-up: 220x25 (get first 20 w/o pause)....Current: 220x25 (1st 15)
(*30 sec rest between exercise)
(*Repeat 3x)

Metabolic Effect:
**GOAL: Complete both combinations
A1. Thrusters: 30x10..............Current: 30x10
(*no rest)
A2. Burpees: BWx12.............Current: BWx12
(*75 sec rest)
(*Repeat 3x)

B1. Hang Clean to Push Press: 95x6........Current: 95x6
(*no rest)
B2. 3-Way DB Swing: 30x15 RT. Arm, 30x15 LT. Arm, 30x15 Both
(*75 sec rest)
(*Repeat 3x)

Here's my training schedule for the week:

Monday.........AM: Swim/Rehab 30 min. PM: Quads/Chest/Cardio
Tuesday......AM: Swim/Rehab 30 min. PM: Metabolic Pairings/Cardio
Wednesday...AM: Swim/Rehab 30 min. PM: Hamstrings/Back/Cardio
Thursday.....AM: Swim/Rehab 30 min. PM: Metabolic Pairings/Cardio
Friday...........AM: Swim/Rehab 30 min. PM: Quads/Chest/Cardio
Saturday......AM: Swim/Rehab 30 min. PM: Hamstrings/Back/Cardio
Sunday.........OFF