Be sure to check out my YouTube Channel for weekly updates.
The third week of my current mesocycle is complete and things are still going well. Exercises are still getting rated at +1 so I’ll be seeing more volume next week. Even on squats which I confess to being a little nervous about, but my leg is still feeling good so far.
Volume for today’s workout is up compared to last week by 4 sets and 15 minutes of workout time. Day 5 is always the longest of the week and the volume and length seems to jump the most of any of the days in the program. Overall, volume is up by 17 sets over last week and over an hour of total workout time with 94 sets and 7 hours and 23 minutes of workout time. Since the start of the program this means that I’ve gone up 32 sets from the 62 I started with and almost 2 hours of workout time. If the rate of growth continues I may need to consider splitting workouts on some days, especially once things get back to normal and I go to the office most days.
My diet has been much closer this week as I am only 10 calories off on my daily average intake. My weight gain is running on pretty close to the pace I wanted so I probably don’t need to increase calories quite yet. Average steps, my proxy for NEAT, are down about 1000 per day from last week which probably helped on the weight gain front.
- Workout:
- 1-Arm Dumbbell Row: 47 lbs x 16, 14, 12
- Seated Cable Row: 156 lbs x 11, 11, 10
- Close-Grip Parallel Pulldown: 125 lbs x 13, 11
- EZ Bar Curl: 63 lbs x 13, 10, 9, 8, 8
- Cable Upright Row: 52 lbs x 15, 13, 10, 10, 10
- Romanian Deadlift: 225 lbs x 15, 12, 10, 8
Thise links cost you nothing to use and help support the blog and YouTube channel.
Thanks for your support!
As an Amazon Associate I earn from qualifying purchases.