Keep in mind your real goal is dropping BF. If you can’t do options #2 then go for a late night run. 5k
I think ill be able to get that day in on Wed, ill either use my sons membership to his 24hr gym, or i may get back in time to go to the golds thats a little further away that closes an hour latter.
Thats my only gripe about golds gym is its not 24 hours. But its the only one in the area that has the equipment that i need.
I love Golds.......been a member for years!!
I signed up for a 2 year membership with them once i realized they were going to be the only real option in my area. I like the place, its freaking huge and has everything you could need. Its the non 24 hour and closed on holidays that i dont like. Other than that, great place.
There are a couple 24 hour places around me, one is PF, no thanks. The other 2 are like working out in a phone booth they are so small, and dont have nearly the equipment that golds does. I can use all of the local golds or i guess somewhat local ones with my membership, but mine is like 45/month.
Awesome program, cant wait to see your strength gains at the end of the cycle!
Week 2 day #1
So after some internal debating and a really quick convo with POB, i decided to go ahead and up my maxes for this week......oh, and Sheiko can kiss my ass!!
Squats
185 1 set of 5
225 1 set of 4
260 2 sets of 3
295 5 sets of 2 (just piss off)
Bench
140 1 set of 5
170 1 set of 4
200 2 sets of 3
230 5 sets of 3 ( much more work this time with the higher weight)
DB flys
5 sets of 10 @ 45lbs. we will stay here for at least this week
Push ups
5 sets of 10. (easiest damn thing i did today)
Front squats ( now these i never do because they hurt my shoulders having the weight on the front like it is, so i subbed in hack squats instead. If someone knows of a better subb for this please let me know, i just used heavier weight than the front squat called for. I did try the fronts but with only 135 on the bar i knew it was going to be an issue with the shoulders.)
What i did was
2 sets of 200 x3
2 sets of 275 x 3
4 sets of 315 x 2
Good mornings
5x5 used the back extension at 265 for this due to all the bars being occupied by this time.
Damn what a difference from the first week, shit was heavy, hard workout, found myself wishing Sheiko dead a few times today.
Literally had sweat dripping off of me by the time i was done, hell by the time i was half way done even.
The heavier maxes made a huge difference on the intensity of the workout and im glad i upped them.
im going to go crawl in a grave now...
Will not be any gym today due to sitting at hospital with wife waiting on her to go get her gall bladder taken out.