Holy Sh*t Week – Day 1 Recap

Day one of Holy Sh*t Week has finished.

Today we woke up at 6am. Walked to the gym which took 45 minutes. Did weights, abs, and burpees for an hour, followed by 25 minutes on the stationary bike. Altogether, we made 28,990 steps covering 13.27 miles.

Training Breakdown – FitNotes Log (Monday, April 21st, 2025)

• Flat Barbell Bench Press: 230 x7, 215 x9, 205 x10, 185 x15
• Incline Dumbbell Bench Press: 85 x10, 80 x12, 80 x12
• Incline Dumbbell Fly: 80 x12, 60 x12
• Cable Flyes: 60 x12 (4 sets)
• Dips: 15 reps, 12 reps
• Dumbbell Overhead Triceps Extension: 60 x12, 60 x8, 55 x5
• Cable Overhead Triceps Extension: 50 x15 (4 sets)
• Cable Pushdowns: 60 x12 (3 sets)
• V-Bar Pushdown: 70 x12 (3 sets)
• Decline Barbell Bench Press: 185 x15 (2 sets)
• EZ-Bar Skullcrusher: 95 x12 (3 sets)
• Crunch: 45 lbs x50, bodyweight x10
• Burpees: 35 reps, 20 reps, 9 reps
• Hanging Leg Raise: 30 reps
• Cable Crunch: 150 x20 (3 sets)
• Stationary Bike: 6.15 km in 26:15

Diet & Nutrition

I fasted until after the gym and cardio but ate before work, spaced into 4 meals:

• Post-Workout: 175g (¾ cup) Greek yogurt, 0.3 cups oats, 1 scoop whey, 1 tsp low-fat peanut butter (mixed together)
• Lunch: 250g skinless chicken breast, 1 can of tuna
• Pre-Work Shake: 2 scoops whey protein with water

Totals: 1,033 calories | 154g protein | 37g carbs | 17g fat

Calories burned: 1,871 | Maintenance: ~2,000 | Deficit: 2,918

Conclusion

A solid start. Brutal training, tight diet, and laser focus. This is what Holy Sh*t Week is all about.

Stay tuned for Day 2.