2 Weeks of Recaps For You Guys This Week!
What I'm Currently Reading
Dave Drapers Book "Brother Iron Sister Steel
This last week i finally finished this 3,000 plus page Book. This is a great read for someone that enjoys training like the golden age of bodybuilding. Dave Draper is actually a great writer and gets his points across in really well written ways.
Highlights in this book are;
- great example training programs for beginners, intermediate and advanced lifters
- nice description of exercises and how to perform them
- great stories back in the golden ages of bodybuilding
- really cook “random training sessions” that you can use for off training days
Some Cons;
- some topics get drawn out too long
- some of the chapters feel out of place
- I feel as low carb was really praised in this book for weight loss and while i beielve low carb can work i think a more balanced approach in macronutrients tend to work better.
Verdict - 8.5/10
What I'm Currently Watching
"Your Name" (Anime Movie) (9/10 Fantastic!) (A MUST WATCH)
Ok if you get one thing from this weeks recap make it this movie. This was so well done. I had no expectations going into this as i had no idea what to expect. Within the first 5 minutes my eyes were glued to the tv. The story, characters, art style, seriously everything about this i loved. This one will really make you think the whole way through which i also enjoyed. While the run time is close to 2 hours it is well worth the time investment. CHECK THIS ONE OUT!
Game Of Thrones Finished! Season 7 (9/10 Fantastic!)
Finally i am all caught up with GOT. Season 7 was probably my favorite season as the story really took some wild turns and everything starts coming full scale. Also all the characters finally coming together is also a neat thing to see. The cliff hanger it leaves you on is huge and it sucks we have 2 years to wait for the next season!?!?!?!?
So no I’m not going to give a detailed review every week of the CW shows but i will give a quick rating what i thought just to show you guys my thoughts.
Flash Season 4 Episode 1 (9/10 Great start!)
Flash Season 4 Episode 2 (7/10 Funny parts but too much relationship stuff)
Legends of Tomorrow Season 3 Episode 1 (7/10 not very good but hoping it picks up)
Legends of Tomorrow Season 3 Episode 2 (6/10 boring and very boring story)
Arrow Season 6 Episode 1 (9/10 Awesome! Great start!)
Still have to watch Season 6 episode 2
What I'm Currently Playing
Zelda BOTW - getting shrines on the path too 13 hearts for master sword
Currently in Zelda i am working on achieving the 13 hearts so i can finally go pull the Master Sword. Once i do that i will continue on with the main quest again. This game is so huge that there are so many ways to go about completing it.
Update - I have accomplished my goal of getting 13 hearts (52 Shrines later) and i have the Master Sword! Now maybe i can finally get back to the main quest LOL. One thing that i really liked about making it a priority of getting the master sword first is that it allowed me to get a lot better at combat which i originally sucked big time at. After 52 shrines and more than a dozen combat shrines i have gotten pretty decent!
Something New I Learned
A group of mongooses/mongeese is called a troop.
Best Training Day This Week
Last 2 weeks of training have went pretty decent!
Tuesday, October 10th
Lower
Front Squats 5x5 (130-135lbs) 130x5x5x5x5 135x5 rpe 9 nice!
Last week (Front Squats 5x5 (130lbs) 130x5 rpe 8 x5 rpe 8 x5 rpe 9 x5 rpe 8.5 x5 rpe 8.5)
Superset 3x8-12
Leg Press 290x12 310x10 330x8
Leg Ext 100x15x15x15
Superset 3x8-12
DB RDL 45x12 50x10 55x8
Leg Curls 90x15 100x12 110x11
Superset 3x8-12
Calf Raises 190x12 210x10x10
One leg leg curls 40x20 50x10x12
Pull ups 3 sets 8-10
Notes- Energy/Strength 10/10. Excelletn session!
_____________________________________________________
Wednesday, October 18th
Triceps/Back/Traps
Superset 3x8-12
Close Grip Db bench 45x10 50x10 55x8
Wide Grip Rows x12 x10x10
Superset 3x8-12
Overhead Tri Ext 50x12 55x10 60x8 with drop 50x10
Parralel Grip Pull Downs x12 x10 x8
Superset 3x8-12
Reverse Grip Cable Press Down x12x12 x8 with drop x8
One Arm Rows x12 x10 x8 with drop x8
Giant Set 3x8-12
Dips x10x10x8 with 5 negatives
Cable Pull Over x12 x10x10 with drop x8
Reverse Grip Pull Down x10x9x9 with drop x10
Progressive Set (15/12/10/10/12/15)
Side Laterals
Cable Upright Rows
BFR
Abs
Notes- Energy/Strength 10/10 Best training session of the week. So focused!
Quote or Bible Verse I'm Currently Pondering
What I'm Currently Listening To
3D Muscle Journey Podcast Episode #65 (Exercise Selection and Modification)
This week i want to highlight a podcast i listed too. This week on 3d Muscles podcast they had an episode that was really interesting and Eric Helms makes some really good points and has some
really solid advice on exercise selection and getting the most bang for your buck training systems and approaches. Go check it out!
Life Tip For The Week
There is no one certain path that leads to a determined goal, expirment and find your personal path.
Bonus Content
Hope you guys enjoyed this weeks Re-cap. Been a crazy last 2 weeks so I’m really trying to keep these re-caps coming but just know they might not be every week but i will do my best ;)
Below is this weeks podcast (How To Build Your Own Training Program) So make sure and give that a listen.
Also don’t forget to check out this weeks blog (10 things i wish i had known before i started lifting) So much content so make sure and check it all out!
This Weeks Podcast
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- Shawn Fausey is the Founder and CEO of Fausey's Fitness. With Over 6 years experience in Bodybuilding, Powerlifting and Nutrition. Shawn offers services of online fitness coaching, programing and consulting. Shawn is also a Graphic Designer and can be reached for graphic services on www.rev-graphics.com
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