Tue. Mar 31st, 2020

SATURDAY NIGHT WORKOUT- SQUAT EVERY DAY

4 min read

SATURDAY NIGHT WORKOUT- SQUAT EVERY DAY

 

This is my 3rd post for the day.  Which is more than what you, may be accustomed to.  As I said in stated in my previous post, I’ve had all intentions on posting, I just hadn’t gotten around to it.  I wanted to post details of my workout last night, so here it is.  Just a quick update on what’s going on with me.  This is week 1 of post thanksgiving extravaganza lol.  I’ve put an effort into buckling down on diet as well as workout.

My diet is 85% clean.  The only real cheat foods I’ve had this week has been some chocolate covered almonds.  One of my fav!  If you consider Raisin Bran Crunch a cheat food, then judge me lol.  I can’t forget my oatmeal in the mornings.  I do work in the kitchen and I make what a high calorie/high protein cereal or SUPER CEREAL.  Made with milk, butter, and sugar.    I meal prepped a few days ago.  I did my quinoa which I’ve been hooked to, mixed peppers with brussels spouts, with chicken breast and salmon (both baked).  Now I don’t eat both chicken and salmon in the same meal.  I meal prep at least 4 days ahead.  I have 2 containers of chicken, and two of salmon.

I still have at least 32oz of fresh pressed juices per day.  As I just wrote that, I realize I’m out of juice and I have to juice tonight.  I can be honest and say I haven’t been getting my 8 bottles ( 1 gallon) of water in daily.  I get about 4-6.  Of course I take my green tea to the gym with me on my workouts.

SQUAT

Speaking of workouts by the title you may be questioning when I’m going to get to this SQUAT EVERY DAY thing.  I made a declaration that I will squat every day (at least every day that I go to the gym) until my birthday.  You do know it’s a World Wide Holiday.  12-15.   Tell your boss you can take off of work and celebrate my birthday with me, lol.  I don’t know if you’ll have a job when you come back on the 16th, but it’s worth a shot lol.  I’m just kidding with you.

I’ve been squatting every day this week.  Mainly boxed squats or what I call, STAND UP-SIT DOWN SQUATS.  My first few days I was doing 10 sets of 10 with 135lbs but after about the third day, my legs were feeling good and I went up in weight.  Saturday night I had a lot of energy so here’s what I did.  May I had this is on top of my regular workout routine.  I’m still implementing 30 minutes of cardio before weight training, and incorporating this in my regular routine.  Last night I worked on shoulders as well as my squats.  I did a pyramid set on squats, peaking at 370 for 1 rep.  After each squat set, I would move over to a shoulder exercise.  When I was done with the shoulder exercise, I would move back to squats.  I kept doing this until I completed my pyramid squat set.

PYRAMID SQUAT SET

  1. 135LBS (20)
  2.   225 (10)
  3.     275 (5)
  4.       315 (3)
  5.         370 (1)
  6.         370 (1)
  7.       315 (3)
  8.     275 (5)
  9.   225 (10)
  10. 135 (20)

Here’s an explanation on why I do Boxed/ Stand Up Sit Down Squats

SHOULDER ROUTINE

DUMBELL UPRIGHT ROWS- 30LBS-4(25)

LATEREAL CABLE RAISES- 30LBS-4(25)

STANDING BARBELL SHOULDER PRESSES (SMITH MACHINE) 135LBS- 4(15)

CLOSE GRIP BARBELL PULLS- 4 PLATES- 4(15)

CARDIO

ELLIPTICAL- 20 MINS- INCLINE- 100% RESISTANCE- 15

 

I felt pretty good about getting that box squat to 370.  I believe the most I’ve attempted on that is just 315.  My goal is 405 by my birthday.  I should get there if I can increase 10 pounds on my peak daily.  My post workout meal was some Raisin Bran Crunch with almond milk.  If you haven’t tried that combo, please do!  I also purchased these and they were just ok.

I think I'll just stick to the regular cereal. The puffed rice didn't work for me on this.
I think I’ll just stick to the regular cereal. The puffed rice didn’t work for me on this.

I just wanted to check in with you and let you know how I was doing.  Feel free to write with me with any questions, comments, or concerns.  Be on the lookout tomorrow for a food review video I’ll post at 8am CST.

 

 

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