Workout 47 of 150 - Thursday, April 11 - Saturday, April 13
Workout 47 of 150 - Thursday, April 11 - Saturday, April 13
- Ibuprofen protocol has helped elbows, but still not totally better, and squat grip still not totally fixed. Continuing with rehab curls and may try chin-up/pin firing protocol.
- Chins done Thursday, the rest Saturday.
- Increasing effort on chins because they are falling behind the New Year's resolution goal line - adding lat pulldowns and barbell curls to compensate.
Workout Sequence:
- Thursday
---- Chin-Up Machine: "4"x10, "7"x5, "9"x3, "11"x2
---- Neutral-Grip Pullups: (185.8 + 17.5) = 203.3x3x4
---- Chin-up machine (pullup grip): "8"x10, "9"x10, "10"x10, "11"x8
---- Barbell Row: 45x10, 45x10, 45x5
- Saturday
---- Hammer Curls: 15x20x3 (each arm)
---- Reverse Wrist Curl: 10x20x2 (each arm)
---- Squat: 45x6, 45x5, 85x5, 135x3, 165x2, 205x1, 230x3x4
---- Bench: 45x10, 75x5, 105x3, 135x2, 160x1, 175x5x3
---- Deadlift: 135x5, 165x5, 220x2, 250x1, 280x5x2
Adam Levine on Instagram: “Workout 46.5 of 150 My chins are getting really far behind my new years resolution goals, so I'm upping my game on them by adding some lat…”
Adam Levine on Instagram: “Workout 47 of 150 Went in Saturday instead of Friday. Overall, uneventful, did the training and got out. A little light on the video…”
Body and Diet Stats for Week 16
Body and Diet Stats for Week 16
Notes:
- Hoping my metabolism adjusts to the new diet so I stop losing weight.
- Hit 200lb bench, which is goal weight, but not goal reps (Resolution goal was 200x5 on Bench)
- Hit Rip's Level 2 on all main lifts, but cheated to do it. Went under 181lbs.
Body Stats:
Age: 48
Height: 5'9.7"
Weight: 180.7lb (Down 0.2 lb)
Neck: 15.5" (Down 1/4")
Waist: 33.75" (Down 1/2")
Body Fat (by Navy Calculator): 16.1% (Down 0.5%)
LBM (by Navy Calculator): 152lb (Up 1lb)
Average morning/fasting blood sugar: 112 (Down 3)
Total Weight Gain: 6.2lb
Total LBM Gain: 7lb
Diet Stats:
Average calories/day: 2,387
Average protein/day: 256g
Average carbs/day: 227g
Average fat/day: 61g
Supplementation and drugs:
- 5,000 IU of Vitamin D per day
- 1 Flintsones multivitamin/day
- 10mg Atorvastatin/2 days
- 1 OTC Omeprazole/2 days
- 5g Creatine per day
- 15tsp benefiber per day
- 1000mcg Chromium Picolinate per day
- 2g+ DHA and EPA per day, in the form of canned salmon
Workout 48 of 150 - Monday, April 15 - Tuesday, April 16
Workout 48 of 150 - Monday, April 15 - Tuesday, April 16
- Tried to lift all the weight at my gym and failed. 1RM calculator says I can do it, but I can't.
Workout Sequence:
- Monday
---- Hammer Curl: 15x20 each arm
---- Reverse Wrist curl: 10x20 each arm
---- Hammer Curl: 15x20 each arm
---- Squat: 45x5x2, 85x5, 135x3, 160x2, 200x1, 210x5x4
---- Press: 45x5, 55x5, 70x3, 80x2, 90x1, 102.5x5,5,5,4 (Missed last rep)
---- 8 hours rest (went to work, came back for DL)
---- Deadlift: 135x5, 170x5, 210x3, 245x2, 280x1, 310x3x2, 327.5x0 (failed attempt)
- Tuesday
---- Chins: (183.6 + 0) = 183.6x6,6,4,5
Adam Levine on Instagram: “Workout 471/2 of 150 Tried to lift all the the weight at my gym, plus my microplates today (327.5lb). I failed. All the 1RM calculators say…”
Workout 49 of 150 - Wednesday, April 17 - Thursday, April 18
Workout 49 of 150 - Wednesday, April 17 - Thursday, April 18
- The comedy of my attempts to power clean is on Instagram.
- Attempted 200x2 Bench, unprogrammed. Got one. Failed on rep 2, but honestly, I didn't give it a good grind.
- I totally did curls in the squat rack Thursday.
Workout Sequence:
- Wednesday
---- Light Squat: 45x5x2, 80x5, 110x2, 145x2, 175x1, 195x5x2
---- Partial Power Clean: One successful. Lots failed.
---- Bench: 45x10, 75x5, 105x3, 135x2, 160x1, 177.5x5x3, 200x5x1 (attempted 2)
- Thursday
---- Chins: (184.4 + 20) = 204.4x3,3,2,2
---- Barbell Curls: 45x10x3
Adam Levine on Instagram: “Workout 48.5 of 150 Comedy of power cleans continues. I really need the theme song of Benny Hill in these videos. I took a step back…”
Adam Levine on Instagram: “Workout 48 of 150 Did chins on my off day. New PR on chins, but missed the last rep on the 3rd and 4th set. Also did curls, because…”
Body and Diet Stats for Week 17
Body and Diet Stats for Week 17
Notes:
- Fell off wagon this week - skipped Friday's workout, ate badly, didn't track/log food.
Body Stats:
Age: 48
Height: 5'9.7"
Weight: 180.9lb (Up 0.2 lb)
Neck: 15.75" (Up 1/4")
Waist: 34" (Up 1/4")
Body Fat (by Navy Calculator): 16.1% (Unchanged)
LBM (by Navy Calculator): 152lb (Unchanged)
Average morning/fasting blood sugar: 116 (Up 4 - heavily skewed by 140 a day after eating terrible)
Total Weight Gain: 6.4lb
Total LBM Gain: 7lb
Diet Stats:
Average calories/day: Invalid data
Average protein/day: Invalid data
Average carbs/day: Invalid data
Average fat/day: Invalid data
Supplementation and drugs:
- 5,000 IU of Vitamin D per day
- 1 Flintsones multivitamin/day
- 10mg Atorvastatin/2 days
- 1 OTC Omeprazole/2 days
- 5g Creatine per day
- 15tsp benefiber per day
- 1000mcg Chromium Picolinate per day
- 2g+ DHA and EPA per day, in the form of canned salmon