I am very excited to report back to you after 6 weeks of hard work (if you missed the first installment, here you go). I am a big believer in celebrating the journey to achieving individual goals, even if you are not “there” yet.
With this in mind, I have had both success and a minor setback (more on that below) during this first phase.
I also am going to post my typical daily food intake and outline the second phase of training. Finally, we’ll see if my body composition is moving in the right direction with updated stats!
First and foremost the SUCCESS!
I have never had such dramatic personal strength gains during any previous strength training cycle. As an example, the most weight I had used previously for 3 sets of an 8-repetition flat barbell bench press was 185 pounds. I am now using 210 pounds (est. 1-rep max 267 pounds) with ease and feel like I could go up more and more.
I really see myself breaking the 300-pound, 1-rep max at some point in the near future. Also, I’ve been using 400- 450-pounds on my Smith Squats for reps, which puts me at an estimated 1-rep max of almost 600 pounds on a Smith Squat!
These numbers are quite exciting and encouraging to me personally!
A Helper at Home
Second, I feel like I’m really stepping it up on the home front in terms of defining how a daddy should take care of himself and I can see the influence I have on my little ladies.
One of my all-time ultimate life goals is for my two little lady sprouts at home to grow up and be impressed with their dad so much so that they compare every guy they date against me. This is why I ask my 2-year-old every day, “Who is the first boy to ever love Lucy?” To which she answers, “Daddy!”
Lucy has also taken to performing “core work” at night with me, which is hilarious to watch and usually ends up with her just wanting to lie on my back or stomach while I work out (extra resistance is always great.)
A Minor Setback
And now for the minor setback. I officially subluxated a rib! (it felt like a T3 or T4 connection on the right side). This is essentially when a rib comes out of place where it connects to your spine and pinches off nerves. It feels just like a stab wound.
I spent a week performing modified lifting routines and doing a self prescribed PT program at home before finally having a doctor place the rib back in its proper spot. I now feel like a million bucks again!
Key tip: Remember to breathe out when performing lifts. If you don’t, your lungs can act as a balloon and cause a subluxated rib.
Typical Daily Food Intake
For those interested in what my food intake has been, here is my average day:
- 6 a.m.: Vitamins, Chocolate Nutrimeal (best flavor), banana, 2 granola bars. (Approx. 560kcal)
- 8 a.m.: Whole wheat turkey sandwich, grapes, random piece of fruit. (Approx. 500kcal)
- 10 a.m.: Yogurt, whole wheat peanut butter sandwich, baby carrots (Approx. 440kcal)
- Noon: Multigrain toast, random citrus, cheese sticks (my cheats) (Approx. 395kcal)
- 2 p.m.: Chocolate Nutrimeal, Cream of Wheat (Approx. 460kcal)
- 5 p.m.: Chicken breast (2), green beans, squash (Approx. 510kcal)
- 7 p.m.: Garden salsa (home-made) with corn chips, random piece of fruit (400kcal)
If you’re unable to view the video, please click here.
Second Phase Workout Routine
- Flat Barbell Bench Press
- Incline Barbell Bench Press
- Incline Dumbbell Bench Press
- Flat Dumbbell fly
- Standard Seated Shoulder Press
- Seated Arnold Shoulder Press
- Lateral Raises
- Single Dumbbell Tricep Press
- Standard Lat Pull
- Inside Grip Single Arm Lat Pull
- T-Bar Row Wide Grip (Rear Delt grip)
- T-Bar Row Inside-Grip
- Rear Delt Cable Row
- Standing Bicep Curls
- Hammer Curls
- Reverse EZ Barbell Curls
- Smith Squats
- 40 degree sled
- 45 degree sled
- Hack Squat Press
- Hack Squat Reverse Press
- Selectorized Leg Sled
- Leg Extensions
- Leg Curls
- Calf Raises
- Weighted Hip Flexion
- Weight: 172 pounds (Down 4 pounds)
- Body Fat Percentage: 14.5% (Down 2%)
I plan on posting regimen changes as well as progress updates/photos in the future. I really believe with the clean foods we have at USANA this feat can be accomplished and I’m going to prove it by Convention 2012!
How About You?
I’d love to hear how you are utilizing USANA products to achieve your fitness goals.
Check out additional Building a USANA Body with Brad posts.