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Road to Provincials: Day 49/231

By Dave Leek | In Road to Provincials | on December 8, 2014

December 8, 2014

Road to Provincials: Day 49/231

Weight: 222.5

Feeling pretty damn good today! You have to love Mondays when you’re actually happy and feeling on top of the world. The reason I’m so happy today is because I’m feeling overwhelmingly grateful for what I have. My fiancé is at the centre of my happiness – providing me with love, support and a constant supply of laughs when we’re together. I’m also lucky to have the cutest little Chihuahua by my side when I get home each day. He’s always ready to play and cuddle up in bed and those just happen to be two of my favourite things so we get along quite well. I’m also super grateful for the family I have and how close we are, even though I don’t get to see everyone as much as I’d like to. Family is something I value greatly and even though mine is small, I’m so happy to have the people that I do and I love each and every one of them with all of my heart. On top of all that, I’m lucky enough to have a ‘job’ where I get to work with a bunch of freakin’ awesome clients who come in a bust their ass every day and motivate me to do the same. I think it’s easy to forget just how good we have it sometimes which is why I enjoy days like this so much.

I’m letting this positivity train carry me right to my workout for today which is as follows:


Chest & Calves

Warmup – 5 min

Mobility – 5 min

DB Incline Pec Flyes                        4/12

BB Incline Bench Press            4/12-15

DB Bench Press                        4/12-15

Pec Fly Machine                        4/20-30

Standing Calf Raise                        5/20-30

Seated Calf Raise                        5/20-30


The goal of my programming for the next eight weeks is to kick up the rep ranges to push for more of a pump and stretch on the muscle cells. The weights and overall volume have been dialed back a bit and I’m just focusing on getting in touch with the target muscles and squeezing the crap out of each rep/set. Sometimes you need to really scale back the weights to be able to do this but when done properly, you will be surprised with how much more you feel your workouts afterwards compared to a similar workout where you just haphazardly throw up the heaviest weights you can. I find I don’t venture very far into the higher rep ranges very much either so this type of programming also works really well for pain threshold/mental training for me too. When working with sub-maximal weights, strength is rarely the limiting factor – it’s intramuscular pain. The better one can become at pushing through this pain, the better one’s results will be. Anyone can move a weight until it hurts but how many can keep going after the pain becomes unbearable? I want to be that guy.

On a quick nutrition note, I’ve started working towards following the plan I listed a couple blogs back and it’s working much better for me so far. I prefer less meals per day as it fits my schedule better and I’m totally cool with putting back larger portions per meal to hit my calorie count. The milk is also a tasty addition to the menu these past few days so hopefully I can get some cow-sized gains without the acne that inevitable plagues many from the consumption of dairy.

The weight is hovering at a nice spot but my ass is feeling pretty humongous these days so let’s hope I can put on another seven pounds or so, somewhere other than my butt before I start dieting down in February. I don’t think I can afford to gain anymore inches around the waist, I’m already confined to sweatpants and stretchy shorts as it is. Oh well, I guess it comes with the territory haha.

Have a good one folks,


2 Comments to "Road to Provincials: Day 49/231"

  • Welsh says:

    December 10, 2014 at 5:20 am - Reply

    If ya got a big workout in the books for when I’m down let me know. I’ll hop in with ya and crank out some reps like the old days. Get that morale even higher!

    1. Dave Leek says:

      December 13, 2014 at 3:27 pm - Reply

      I always have a few big workouts up my sleeve buddy. Let’s get ‘er done. Give me a shout when you’re around and we’ll close down the gym for a serious D&D lifting session.

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