Workout Goals & Results 7/28

DAY 22/178
Phase 1, Week 4
Weight Loss Stats:
Weight 241 lbs - Loss 60.6 - %Loss 20%

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Won't be able to get all my protein in today. Given the lack of training lately, I doubt my body needs the extra calories. I've chosen to let hunger decide when to eat and not force-feed myself today.

I'll try to get some of the chest work I missed yesterday done today. I'll do that before my metabolic work. And speaking of metabolic work, I'm still trying to complete both combos back-to-back. Not an easy task, and it's made that much more difficult with the added chest work.

I'm also concerned about doing the hang cleans. It seems like explosive lifting aggravates my lower back injury. The past couple of days my back has felt fantastic and it'd be a shame to aggravate it now. I guess it'll be a "game time decision" whether or not I'll do cleans.

Here are my goals for today:


Diet:
1. Eat 250 grams of protein - UNMET
2. Drink 1 gallon of tea/water - UNMET
3. Take all supplements - MET

Today's Workout Plan:

Chest:
A1. 45-Degree Incline DB Press: 65x6 - MET (1st set)
A2. Flat DB Press: 55x12 - MET (1st set)
A3. Incline Push-up: BWx25 - MET (1st set)
(*30 sec rest between exercise)
(*Repeat 3x)

Metabolic Effect:
**GOAL: Complete both combinations
A1. Thrusters: 30x10 - UNMET
(*no rest)
A2. Burpees: BWx12 - UNMET
(*75 sec rest)
(*Repeat 3x)
*DID NOT DO COMBO 'B'
B1. Hang Clean to Push Press: 95x6
(*no rest)
B2. 3-Way DB Swing: 30x15 RT. Arm, 30x15 LT. Arm, 30x15 Both
(*75 sec rest)
(*Repeat 3x)

FOLLOW-UP:

Had a strange workout today. I didn't do most of the things I set out to accomplish today, but I somehow managed to get a pretty good workout in. I still felt weak and tired and held back on the exercises. Managed only 1 circuit of chest exercises before I realized I was falling behind timewise. Next, I jumped on the treadmill for 30 minutes instead of my usual 60, and attempted the first metabolic combo. At this point I had worked-up a pretty good sweat. I did only 1 set and jumped on the decline ab bench and pumped out 100 reps. My lower back felt good and the sharp pains on the lower right side were gone.

Lesson learned: I need to manage my time in the gym better. I'm limiting my workouts to 2 hours (1 hour resistance/metabolic & 1 hour cardio). I must be sure to get all the resistance work done within that first hour.