I’m a few days late with my week two progress report, but want to make sure it gets out there. Last week was the second week in the new hypertrophy (read: building muscle size) program I’m going through. If you haven’t read about it yet, click here to see what I had to say about week one.

I’m going to start breaking my progress down with a few more metrics so you can see EVERYTHING I’m measuring. Let’s get started with this week two progress report, shall we?

Training

I really don’t have too much to report on this right now. I can tell you this much – overall it was better than week one. Here are some of the takeaways from week two:

• I wasn’t nearly as sore in week two as I was in week one
• I went up in weight for nearly every exercise, even if it was a small leap
• “Problem” areas continue to be Strict Dips and both of the hamstring exercises I have, Lying Leg Curls and Glute Ham Raises (linked a vid in case you aren’t sure what these are)
  • By problem I really mean they aren’t any easier and I think the Dips may have actually been worse this week.
• I was able to get some hill sprints in on my cardio day…woo!

Outside of this, there’s nothing super sexy to report. It’s all about going in, doing the work, and looking forward to the next day.

Nutrition

Just like training, I don’t have much to report here. I stayed with my week one macros of 185c/75f/170p equating to about 2100 calories. My weight held steady around 179lbs the whole week. My hunger levels were the same as week one where I was hungry when I went to bed and when I woke up. It’s a little annoying, but nothing I can’t handle.

I minimized drinking. I had two drinks all week – an Old Fashioned on Friday night and a Boulevard Brewing Space Camper on Saturday.

Katie and I did also get delicious, delicious Andy’s Frozen Custard on Saturday night. My order? A small Concrete (think Dairy Queen Blizzard if you’re unfamiliar with Andy’s) with cookie dough, Oreo, and peanut butter. The peanut butter was good, but perhaps a bit too much. I basically ate nothing but protein and a small amount of carbs the entire day to ensure I had enough calories to fit this into my day.

At the end of the week I ultimately decided I’ll cut my calories a little for week three, so we will see how that goes.

Other Metrics

Stress

Stress levels remained fairly consistent throughout the week. I’m starting to feel an increased level of stress as the unemployment assistance of $600 has come to an end. I’m beginning to feel A LOT of pressure to either find a full time job or somehow increase my client load for coaching 20 fold.

Mindset

My overall mindset has been okay. Obviously stress and being unemployed plays into this, but I’ve been trying to remain positive and upbeat. I do a daily meditation via the Calm App and write down three things I’m grateful for each day. It really helps if you’ve never tried it!

Sleep

At one point in my life sleep was a luxury. In fact, it was just last summer. I’d wake up at 3 or 4am and not be able to fall back asleep. It was so awful.

I’m happy to report my sleep has been great as of late. I’m generally sleeping 8-9hrs per night, sometimes longer. More often than not I’m sleeping upwards of 9hrs. I have an Apple Watch and track my sleep using the Auto Sleep app. My average amount of sleep during week two is 8hrs 40m.

Due to good sleep, my energy levels are often good so I won’t even talk about energy in a separate category.

Progress Pics

I’ve been taking progress pictures, but with only two weeks under my belt there’s no discernible difference. Right now I’m thinking maybe I’ll post comparisons every four weeks so the first set of pictures will be week one vs. week four and then week four vs. week eight, etc.

Measurements

I forgot to take measurements once again, but I promise I’ll get them done at the start of week three! I’m going to measure:

• Waist (above my belly button)
• Stomach (right at belly button)
• Chest
• Shoulders
• Neck
• Both biceps (unflexed)
• Both thighs

Week Three Expectations

I expect to make even more progress in week three. There are a few areas I’ve been stuck on, but I feel pretty good about getting past those. I’m not going to say what, though, because I want to save it for next week’s post!

I also expect to feel the hunger even more since I know I’ll be cutting my calories. It won’t be a drastic cut, so hopefully hunger levels aren’t too bad.

Outside of that, that’s everything I’ve got for you in my week two progress report. It’s been a fun challenge so far, and I’m looking forward to whatever else the new program brings!

If you’ve got any questions for me about what I’m doing, measuring, and/or something I didn’t cover that you’re curious about feel free to leave a comment!