The Weekly Thing, 5/8

I had a conversation with a coworker this morning about how my current program is giving me the results I want while simultaneously bumming me out. Last week I wrapped up phase 3 of my lifting program designed for hypertrophy (enlargement of muscle tissue; see also: GAINZ) and, when paired with my diet, muscle mass increase. The program has worked really well in that I’ve gained quite a bit of mass and have achieved a level of definition I’ve never seen in my life. And while mass gain = expected weight gain, the weight gain portion is bumming me out. It’s a weird place, I guess, because I spent so much of the last few years of my life focusing on losing weight.

It’s not a lot, really, and “hard gainers” out there are going to laugh at me when I say it, but I’m up 5 quality pounds in the last month and a half. I say “quality” because weight fluctuates — it always does — but my “at or around” weight is up 5. It’s noticeable in a very positive way but it’s still freaking me out and I’m not sure I care much for it. As a result of it all, my body fat percentage went up about 1-1/2% last month. That’s the opposite of meeting my goal of 12%.

Last week I didn’t get any running in and it drove me a bit mad. Despite not missing any of my workouts, including three Power Hours at Title Boxing Club, I just felt sluggish most days and the complete opposite of in the mood to run. Even though the latter part of the week was cold and rainy, I was still jealous of the few folks out pounding the pavement in their rain jackets.

I do love seeing people that motivated outside getting at it, though.

On another positive, I got a sweet shirt from a friend of mine that was perfect for chopping the sleeves off and punching things in:

Anyway, phase 3 is behind us, let us begin phase 4. Also included below, days 1 and 2 of the 21 Day Kettlebell Challenge, my pull-up program, three run sessions with Erin, three Title Boxing Club Power Hours and two post-class boxing & kick conditioning workouts:

Upper Body Day:
Weight: 90%
Sets: 4
Reps: 5

  • Warmup: Stationary Bike, 10 Minutes, “pyramid” style between levels 2 and 6; 2 pull-ups, then stretch
  • 1 Pull-Up
  • Superset 1: Biceps Curls, EZ-Curl Bar; Triceps Curls, EZ-Curl Bar
  • 1 Pull-Up
  • Superset 2: Bench Press, Olympic Barbell; Barbell Row, Small Olympic Barbell
  • 2 Pull-Ups
  • Superset 3: Shoulder Press, Olympic Barbell; Lat Pulldowns, Cable machine
  • 1 Negative Pull-Up
  • *BONUS*: 30 Kettlebell Snatches, then stretch

Lower Body Day:
Weight: 90%
Sets: 4
Reps: 5

  • Warmup: Stationary Bike, 10 Minutes, “Pyramid” style between levels 2 and 6; 2 Pull-Ups, then stretch
  • 1 Pull-Up
  • Superset 1: Barbell Squats, Olympic Barbell; 10 Squat Jumps, bodyweight
  • 1 Pull-Up
  • Superset 2: Deadlift, Hex/Trap Bar; 10 Hamstring Curls, TRX Band
  • 2 Pull-ups
  • Superset 3: Calf-Raises, Smith Machine; 1 Minute Jump Rope
  • 1 Negative Pull-Up
  • *BONUS*: 40 Kettlebell Snatches, then stretch

Other Training:

  • 3 Erin runs at ~2 miles
  • Weekend Pull-ups:
    • Set 1: 2 Pull-Ups
    • Set 2: 1 Pull-UP
    • Set 3: 1 Pull-Up
    • Set 4: 1 Pull-Up
    • Set 5: 2 Pull-Ups
  • Title Boxing Club Classes:
    • Monday & Wednesday at 5:45am, Saturday at 9:30am (kickboxing)
  • Additional boxing/kick training Monday & Wednesday:
    • 3 Minutes Jump Rope, 3 Minutes Speed Bag
    • 2 Minutes Jump Rope, 2 Minutes Speed Bag
    • 1 Minute Jump Rope, 1 Minute Speed Bag
    • 3 Minute Rest and Stretch
  • 4 Rounds:
    • R1:
      • Minute 2:30-1:30 Jab, Cross, Back Knee
      • Minute 1:30-0:30 Jab, Cross, Switch Knee
      • Minute 0:30-0:00 Plank
      • 90s Rest
    • R2:
      • Minute 2:30-1:30 Jab, Cross, Roundhouse Kick
      • Minute 1:30-0:30 Jab, Cross, Switch Kick
      • Minute 0:30-0:00 Plank
      • 90s Rest
    • R3:
      • Minute 2:30-1:30 Jab, Left Hook, Roundhouse Kick
      • Minute 1:30-0:30 Jab, Right Hook, Switch Kick
      • Minute 0:30-0:00 Plank
      • 90s Rest
    • R4:
      • Minute 2:30-1:30 Jab, Left Uppercut, Roundhouse Kick
      • Minute 1:30-0:30 Jab, Right Uppercut, Switch Kick
      • Minute 0:30-0:00 Plank
      • Stretch

Total this should equal to about 8 hours of exercise this week and will require 6 days in the gym, 3 days in the park. Bring it on.

I’ll be on variants of this program for the next month — Half Marathon training starts on June 6, and so will a “cut.” I’m hoping that the added conditioning this month will help me add quality mass without the addition of extra body fat while also getting my body ready for more running in the next few months. I’m hoping for some good numbers next month, y’all.

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