[Sign]

*Long Post today*

Well, today was the day I get back on track after the disaster that was last week. Today is also weigh-in day and the beginning of Phase II.

I will start with the outline of the phase.

TNT Workout Phase 2

Workout A
1A - Wide Grip Seated Row (3x12)
1B - Romanian Deadlift (3x10)

2A - Dumbbell Push Press (3x10)
2B - Kneeling Overhand-Grip Lat Pulldown (3x10)

3 - Side Bridge (60s each side)

Workout B
1A - Dumbbell Lunge (3x10)
1B - Scaption + Shrug (3x10)

2A - Swiss Ball Hip Extension and Leg Curl (3x10)
2B - Dumbbell Bench Press (3x10)

3 - Swiss Ball Jackknife (2x10-15)


Now, for todays workout.

Workout #1 (A)
1A - Wide Grip Seated Row 3x12@50lbs
1B - Romanian Deadlift 1x12, 2x10@95lbs.

2A - Dumbbell Push Press 3x10@30lbs.
2B - Kneeling Overhand-Grip Lat Pulldown 1x11@80lbs., 2x10@100lbs.

3 - Side Bridge (60s each side) 1x30s, 1x20s, 1x10s on each side.
Total workout time: approx. 25mins.

overall a great workout, felt good to be back in the gym. Really excited for this phase because deadlifts are back, I love deadlifts, easily my favourite exercise. Was a little light on the rows so I will have to increase them next week, I hit all my reps on the RDLs but I am going to keep the weight the same for one more workout because my grip felt a little weak and I want to work on my form/flexibility before increasing the weight. Push Press felt good so I will increase the weight on those as well. My only real problem was the kneeling Lat Pulldown, the station I was on felt incredibly light even though the weight stack said I was doing 100lbs., I am going to have to try a different station next time or really crank the weight up on that specific one.

Weigh-In was also today,

Measurement | Change from last week (Overall Change)
Weight: +3.0 (-19.0)
Chest -0.25 (-2.5)
Waist +0.25 (-3.25)
Hips 0.0 (-1.0)
Thigh 0.0 (0.0)
Calves 0.0 (-0.75)

Surprised that there wasn't much change for as bad as the week went. I expected the weight gain and I have a good feeling that it is mostly water weight from all the carbs.

and because it is playing on my iPod right now and I feel like singing.

Sometime in our lives we all have pain
We all have sorrow
But if we are wise we know that there's
Always tomorrow

Lean on me when you're not strong and
I'll be your friend
I'll help you carry on
For it won't be long till I'm gonna need
Somebody to lean on

Please swallow your pride if I have things
You need to borrow
For no one can fill those of your needs
that you won't let show

Just call on me brother when you need a hand
We all need somebody to lean on
I just might have a problem that you'd understand
We all need somebody to lean on

Lean on me when you're not strong
And I'll be your friend
I'll help you carry on
For it won't be long till 'm gonna need
Somebody to lean on

Just call on me brother when you need a hand
We all need somebody to lean on
I just might have a problem that you'd understand
We all need somebody to lean on

If there is a load you have to bear
That you can't carry
I'm right up the road, I'll share your load
if you just call me

Just call me when you need a friend
Just call me when you need a friend...

Bill Withers can make so much feeling and soul come through in his music, it is unreal.