Dieting & Staying Strong wk2 - 2014wk50

Week 2 of my diet. Dropping some pretty decent weight but still feeling strong. My waistline has dropped 1.75” so far but not much change on the calipers yet so its mostly visceral fat loss as this point. Pleased with the results and will keep at it.

MONDAY
ShouldeRok Swings x 3 sets
Curls x 3 sets
Bench
135×5
225×3
315×3
405×2
455×1
495×1
405×8

Dips
Bw+160×12,10,8

Machine shoulder press
Stack x 15,15,15

Overhead tri extension
X12,12

WEDNESDAY

ShouldeRok Swings x 3 sets

Deadlift off 3” Blocks w/50lb band on hips and 40lb band on shoulders
155×5
265×5
375×5
485×3
595×3
685×6…. Nice pull for me with no straps

Pause Squats w/5 sec pause
335×3
425×5,5

THURSDAY
Fasted training for first time in long time.

Dips x70,50,50,50
Leg Extesnion stack x20,20,20,20
KB Front Twist Raise 26×16,14,14

One arm hangs (Sec) 25s, 25s per side

SATURDAY

ShouldeRok Swings x 3 sets

RDL’s off 3” block
265×1
375×1
485×1
595×1,1

I had some excruciating back pain thus doing singles and not doing reps. Finally had to just call the workout a wash and quite.

Seated Machine Rows
Stack x20,20,20,20

Pullups x16,14,8

My wife dropped off the kids with me at the gym but they were entertaining themselves well so I got a massage from our practicing masseuse student who was in that afternoon. Found some serious triggers in my piriformis and got my psoas to release. Back pain alleviated. I would love to get a makeup workout in on Sunday but since I’ll be out of town for work most of next week its not gonna happen.

Make sure to visit my sponsor and fellow teammates at EliteFTS.