Gym diary before travel

It has been a few days since my last blog entry. Life and work has become a bit hectic recently, especially work. Lack of sleep last week caused a big drag for the gym activities. I still made it a few times, but the training volume is miserable in my own standard. I guess there are good and bad days, just like life itself.

Flash to this week, knowing I will travel for a few days for the Independence day weekend (mostly likely will miss the gym), and with more shut-eye hours logged, I was able to keep up with the plan. So, sleep is the key! Also, pre-workout packed with caffeine helped especially for the early morning workout. Oh, and additional carbs helped too. My dad brought back some of my favorites snacks from China and I just can’t stop eating them. Eventually, I guess I made good use of them in the gym. =D Here below is my training log for the past few days.

Monday: (night)
No time for gym during the day. So only before sleep, I was able to do a ladder upper body workout, which comprised of:
1 pull-up, 5 push-ups
2 pull-up, 10 push-ups
3 pull-up, 15 push-ups
4 pull-up, 20 push-ups
5 pull-up, 25 push-ups
6 pull-up, 30 push-ups
7 pull-up, 35 push-ups
8 pull-up, 40 push-ups, 100 abs (Crunches, flutter kicks, scissors, bridges), 15 side hip raise each side
9 pull-up, 45 push-ups, 100 abs (Crunches, flutter kicks, scissors, bridges), 15 side hip raise each side
I have to note that, pull-ups after 3 counts are all assisted, and most of the push-ups after first 3 rounds are knee-push-ups. I found this exercise very interesting and easy to do at home. And I can variate my push-ups between wide, narrow, military, diamond, and pike forms, which adds more spices into the workout.

Tuesday: Leg/Glutes day. (Early evening)
Barbell Squats: 5 sets x 11 (95lb for 3 sets, 115 for 1), Jump Squats 4 sets x 30 seconds
Dumbbell Swing Lunges 4 sets x10 (12lb each), Jump Lunges 4 sets x 30 seconds
Cable Deadlifts: 5 setsx12 (140lb), High Knees 4 sets x 30 seconds
Dumbbell Curtsey Lunges 2 sets x10 (15lb each)
15 min inclined walk

Wednesday: Upper body (5am)
Straight Arm Lat pull with ropes (25lb), Dumbbell Pull Overs (10lb each), 4 sets x 25
Cable Curls (15lb), Dumbbell Tricep kick backs (10lb each), 4 sets x 25
Seated Wide Grip Row (40lb x1, 45lb x3), Tricep rope extension (25lb x2, 30lbx2) 4 sets x 25
Dumbbell Hammer Curls to Shoulder Press (10lb each), T-Bar high rows 4 sets x25 (machine only, 45lb? no additional weight added)
12.5min Stair Mill, 5 min of Row

Thursday: Leg/Glutes (6:30am)
Barbell Squats (115lb) 5 sets x10, Hip Thrust (135lb) 4 sets x20
Glute flutter kicks with ankle weights (2lb each) 4 sets x 1min, Hip Thrust (135lb) 4 sets x 20
Barbell Deadlifts (135lb) 5 sets of 8, Straight leg donkey kicks with ankle weights (2lb each) 4 sets x 25
11 min Stair Mill

Gym day: Leg day 6/1/2017

Finally, I managed to get the first leg day in after the 30 miler hike last Saturday. I feel I am still recovering from the cold and the hike, but got the most of the routine done. Planned to do some heavier glutes work but my squats turns out suffered. So I chose to do lighter plyo instead. So, here below is the routine:

Squats 4 sets of 10, Jump Squats (4×30 seconds): 95, 19

DB Swing Lunge 4 sets of 10, Jump Lunges 4 sets of 30 seconds:
20×6, 19; 15×10, 20; 15×10,20; 15×10, 20

Cable Deadlifts 5 sets x12, High knees 5 sets of 30 seconds:
110, 45; 110, 45; 120, 45; 130, 45; 140, 45

Cardio: Inclined walk as warm up, 10 minutes

For Food:
I am now putting all my food onto one plate before I start, and force myself to stop when the plate is empty. Along the way, I am also constantly reminding myself to eat slowly, so that I can be more sensitive to if I’m feeling full. So far so good. No overeating episode so far, and the weight is going the right direction. =)