Fitness Journal

Back with my old program, I did not have much results with the change in program though it is certainly no fault of EJ. I just need to be babysat, I work out better when I do not have to think about my reps and sets. I simply just function. If I bargain with myself, I win all four sets. When I bargain with E, he lets me win the first set which lulls me into a false sense of comfort, and then proceeds to throw the whammy at me for the next three sets.

Nutritionally, I had the worst week last weekend so I honestly do not think I can eat worse. If anything, it motivates me to be better. I almost skipped gym tonight because I had the most intense craving for Japanese. I bargained with myself again "Of course, you can skip, just run tomorrow, not a problem at all" I stopped my thoughts in my tracks, packed up and rushed to gym. Worked out and honestly I have NEVER regretted a work out. It just takes abit for me to get there.

I have to stop bargaining with myself.

Day A

Elevated Heel Squats (12kg/16kg/16/kg/16kg) – 8/8/8/8

Overhead Shoulder Press (5kg/7.5kg/7.5kg/7.5kg) – 8/8/8/6

Romanian Deadlift (35kg/40kg/40kg/40kg) – 8/8/8/8

Two Arm Back Row (15kg/15kg/15kg/5kg) – 8/8/8/8

Jump Squats (20 secs work, 10 secs rest) 10-15 jumps per set x 8 sets.

Day C

Elevated Heel Squats (16kg for all 4 sets) – 8/7/8/8

Shoulder Press (7.5kg x 2 for all 4 sets) – 8/8/8/8

Two Arm Back Row (7.5 x 2 for all 4 sets) – 8/8/8/8

Narrow Stance Push Up – 8/7/8/7

Burpees (20 secs work, 10 secs rest) 6-7 burpees per set x 8 sets

Day D

BB Bench Press (25kg) – 5/5/5/5/5

Squats (25kg) – 5/5/5/5/5

Incline Chin Up – 5/5/5/5/5

Leg Matrix (12 reps each x 2 sets)

Squats

Lunges

Jump Squats

Jump Lunges