Alright so the first phase of Fear The Power of Mjolnir is behind us and it’s time for the moment we all either look forward to or dread depending on how we’ve been keeping up with our program. So far the program has been going well so long as you practice the grace that I preach about so often. This is my way of saying I’ve enjoyed some calorie-dense weekends and plenty of beer. I think it’s key, however, to show that progress can be made without being crazy strict. Most of us aren’t training to be physique competitors … I know I certainly am not.
Anyway, let’s get it on.
Weekly Weigh-In: 229.0 (5.6 Pounds Lost)
What’s Changing Next Month?
Programming, primarily. I’ve detailed the next month’s programming below but as-designed, the programmed exercises will be different each month but will follow the same formula:
Legs: 4 sets of 12 reps between 2 exercises
Chest: 3 sets of 12 reps between 2 exercises
Shoulders: 3 sets of 12 reps between 2 exercises
Back: 4 sets of 12 reps between 3 exercises
Arms: 4 sets of 12 reps between 2 exercises
Core: 3 sets of 12 reps between 2 exercises
As the wedding gets a little closer, I will also be monitoring my nutrition a little closer with the new-and-improved macros also listed below.
What’s Staying The Same Next Month?
The workout split will remain the same with three lifting days per week and three running days per week. I’ll be sticking to the same workout design and will continue following the Couch-to-5k program.
Next Month’s Workout Plan:
5-7 minutes of foam rolling + 5m steady pace walk, treadmill or track
Quad Extensions - 2 x 12 (30s rest)
Leg Curls - 2 x 12 (30s rest)
Chest / Shoulders
Dumbbell Flye - 2 x 12 (30s rest)
Seated Shoulder Press - 2 x 12 (30s rest)
Push-Ups - 1 x 12
Lateral Raise - 1 x 12
Chin-Ups - 2 x 12 (30s rest)
Dumbbell Rows - 1 x 12
Upright Rows - 1 x 12
Barbell Curls - 2 x 12 (30s rest)
Rope Pushdowns - 2 x 12 (30s rest)
Crunches - 2 x 12 (30s rest)
Leg Lifts over Object - 1 x 12
Mobility & Stretching
Current Weight: 229.0 (-5.6lbs)
Current BF %: 17.9% (-0.5%)
BMR: 2,210 Calories
TDEE: 3,425 Calories
Call It: 3,400 Calories
Cut Calorie Requirement: 2,900 Calories
Protein Goal: 230g
You betcha. Like I said above, grace is something we have to lend ourselves anytime we’re following a program or trying to reach a goal that can be easily thwarted by common life occurrences. We recently had a Memorial Day cookout where I was going between bottles of Leinenkugel’s Summer Shandy, Spindletap Heavy Hands IPA, Yee Haw Honeydew Wheat and classic Jack Daniels. Of course there were also cheeseburgers, macaroni-and-cheese, potato salad, chips, cookies and more. We were hosting and I was so incredibly grateful to have some of our closest friends over. Katie and I enjoyed ourselves then took the next day completely off. Hey, that’s just how it works. You can’t hit your macros perfectly every week if you’re living life and that’s okay. We had a blast, created longtime memories with our friends and are back on our shit this week. In the end, that’s all that matters.
Let’s drop another 5 pounds this month, shall we?