Spring Break Check-In

Fall semester has come and gone; winter break has come and gone, and now I’m heading into the 10th week of my spring semester a.k.a. spring break! Spring semester is once again my most busy and full schedule and this semester is particularly so. On top of taking 20 credits I’ve started my thesis project, interning and am working 2-4 jobs. Plus it has not been too inviting outside with bone cutting wind chills and inconsistent weather changes.

I ended the fall semester/ 2015 with multiple PR race times and a good amount of lifting PRs, along with these measurements:

  • Neck: 13″
  • Shoulders: 40″
  • Chest: 35″
  • Biceps: 10.5″
  • Waist: 35″
  • Hips: 37″
  • Thigh: 21″
  • Calf: 14.5″

Weight: 141# BF: 27%

January measurements:

  • Neck: 13.5″
  • Shoulders: 42.5″
  • Chest: 37.5″
  • Biceps: 11″
  • Waist: 33″
  • Hips: 39″
  • Thigh: 22.5″
  • Calf: 14.5″

Weight: 149# BF: 24%

We got a new toy in the exercise science dept. it’s called Skulpt and it is a more accurate measurement tool for body fat and muscle quality. I had the chance to try it out and measured my RT biceps, triceps, abdominals and quadriceps muscles.

I got some interesting results: my upper arms, which are really sculpted/toned showed that my biceps were 101 MQ (average) & 26.4 Fat % (needs work) and my triceps were 111 MG (average) & 28.2 Fat % (average) while my abs, which are somewhat toned though not much compared to other muscles were 124 MQ (fit) and 21.4 Fat % (athletic) and my quads were 121 MQ (fit) and 20.5 Fat % (athletic), which was not really all that surprising to me. It measures more muscles than just the above, which would also produce a better total body composition but this is a fairly accurate/ genuine reading thus far.

I’d like to remeasure and get a full body scan once I’m back up to my fitness level from that of end of fall semester.

This semester I switched my workout focus to more muscular endurance based rather than strength alone; including more super sets and working with about 60% of my 1-RMs (instead of 80-90% as before). I started out strong this year with only 4 workouts missed in January; hitting the gym 21 times, which is 12 more workouts than last Jan.

Workout Plan for Jan:

Weeks 1-4

Day 1 – warm up 10 min
1 Front barbell squat 6:25,20,20,15,15,10 and Mt. climbers 5:30sec ea
2 Leg press 6:20,12,12,8,8,4 and Single-arm kb swing 5:10 ea
3 Stiffed leg DB dead-lift 6:25,25,15,15,8,8
4 Arnold press 4:15,10,6,6 and pop squat 4:15
5 Neutral grip single-arm DB press 3:12,8,6 and DB squat jump 3:15
6 Single-arm upright row 3:15,12,8 and MB slam    3:15
7 Seated calf raise 3:08 and Standing calf raise 3:12
8  Cardio 47 min total =40 min steady state, 5 min HIIT

Day 2 – warm up 10 min
1 Wide-grip lat pull down 5:16,12,10,8,4
2 Rope straight-arm pull down 4:16,12,8,6 and DB squat jump 3:15
3 Seated cable row 4:16,12,8,6
4 Alternating incline DB curl 4:12,8,6,4 and Mt. climbers 4:15
5  Ez-bar reverse curl 4:12,8,6,6
6  Standing palms-up barbell behind back wrist curl 3:15 and lunge jump    3:15
7 Cardio 47 min

Day 3 – warm up 10 min
1 Single-leg cable kickback 6:25,25,15,15,10,10 ea + 10 partials
2 One-legged cable kick-back 4:10
3  Smith sumo squat 5:25,20,15,15,10 and Quick step-up 5:40
4  Thigh abductor 5:25,15,15,10,10 with 10 partials to finish ea set
5  Plank 3:1 min ea
6 Cardio 47 min

Day 4    Rest Day

Day 5 – warm up 10 min
1 Hack squat 7:25,16,16,10,10,6,6 and Mt. climbers     7: 30 sec ea
2 Dead-lift 5:12,12,8,8,4 and MB slam 5:15
3 Single-leg extension 6:15,15,10,10,8,8 ea and Leg extension 6:15,15,10,10,6,6
4 Lying leg curl 4:15,10,6,6 and Squat 4:15
5 Side lateral raise 4:15,10,6,6 and DB squat jump 3:15
6 Front DB raise 3:15,12,8 and Bench step-up 1 min
7 Rear delt cable raise 3:12,8,6
8 Seated calf raise 3:08
9 Standing calf raise 3:12
10 Cardio 47 min

Day 6 – warm up 10 min
1 Incline DB press 4:15,12,8,8
2 Decline bench press 4:15,12,8,8 and Mt. climbers 4:30 sec ea
3 DB fly 4:15,12,8,8 and lunge jump 3:15 ea
4 Cable single-arm triceps extension 4:12,8,6,4 and Cable single-arm triceps push-up 4:12,8,6,4 and Squat 4:15
5 Skull-crusher 4:12,8,6,6 and Close-grip barbell bench press 4:12,8,6,6 and Side bench step-up 3:15 ea
6 Cardio 47 min

Day 7 – warm up 10 min
1 Barbell step-up 6:20,15,15,15,15,10,10 ea
2 Smith hip thrust 8:25,20,15,15,10,10,5,5 and Quick step-up    8:40
3  Cable hip abduction 6:25,25,15,15,10,10 ea and Lying leg curl kick-back 4:15 ea
4  Cable crunch 3:15
5  Pull-up leg raise 3:05
6 Cardio 47 min

15 SEC B/W SETS Stretching 11.5 min

February 1-RMs:

Barbells:

  • Bench Press: 100#
  • Bent Over Rows: 95#
  • Dead lift: 185#
  • Squat: 125# (new PR)

Dumbbells:

  • Arm Curls: 30#
  • Arm Extension: 40#
  • Shoulder Press: 30#
  • Shoulder Shrug: 60#
  • Lateral/Frontal Shoulder Raise: 15#

Stacked Machines:

  • Leg Press: 315# (222.705# at a 40° angle)
  • Calf Press: 495# (349.964# at a 40° angle)
  • Leg Extension: 140#
  • Seated Leg Curls: 135#
  • Hip Abduction: 245#
  • Hip Adduction: 245#
  • Chest Press: 100#
  • Lateral Pull Down: 96.6#
  • Seated Rows: 110#

Not too bad for not feeling as active this semester as I was last semester. This month tends to be the toughest for me, it’s the coldest and most miserable outside plus my depression flares up more often because of the season. I missed 10 workouts this month, which turned out to not be as many as I thought I had missed and I managed to maintain a decent amount of muscular strength and PR in my Squats. Also I hit the gym 11 times this month, which is 5 more workouts than last Feb.

Workout Plan for Feb:

I went to bodybuilders.com for this one … 4 weeks 2 shred challenge (28 days, which is perfect for this month even if it is a leap year)

Week 1 -4 (the exercises change but the focus groups are the same for each day)

  • Day 1: AM Back and Biceps PM Calves, Abs & Cardio
  • Day 2: AM Shoulders & Triceps PM Cardio
  • Day 3: Active Rest (Cardio and Abs)
  • Day 4: AM Legs PM Cardio
  • Day 5: AM Chest & Calves PM Cardio & Abs
  • Day 6: Active Rest(Cardio and Abs)
  • Day 7: Active Rest (Cardio and Abs)

I also raced in the 3rd Annual Frigid Bitch Alley cat Bike Race.

Game plan for March

Tuesdays and Thursdays will focus more on Cardio based exercises – biking and perhaps swimming. Increase the weight by 5-10# each week.

Monday
Barbell Full Squat 5 sets of 5 reps
Barbell Bench Press – Medium Grip 5 sets of 5 reps
Bent Over Barbell Row 5 sets of 5 reps
Accessory Exercises
Sit-Up 5 sets of 5 reps
Cable Lying Triceps Extension 5 sets of 5 reps

Wednesday
Front Barbell Squat 5 sets of 5 reps
Standing Military Press 5 sets of 5 reps
Barbell Dead-lift 2-3 sets of 5-8 reps
Pull-ups 2-3 sets of 5-8 reps
Accessory Exercises
Barbell Curl 2-3 sets of 5-8 reps
Crunches 2-3 sets of 5-8 reps

Friday
Barbell Full Squat 5 sets of 5 reps
Barbell Bench Press – Medium Grip 5 sets of 5 reps
Bent Over Barbell Row 5 sets of 5 reps
Accessory Exercises
Bench Dips 2-3 sets of 5-8 reps
Ab Crunch Machine 2-3 sets of 5-8 reps

Spring break fitness plans are to get outside more, as the weather is forecasted to be in the 60s and 70s, I plan to do more biking & running plus a day trip for hiking while getting all the work done. As the weather fairs up overall I will begin commuting on my bike again increasing my activity levels once more.

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