Strength & Conditioning – Joel Jamieson: Week 4

Joel Jamieson Training

Strength & Conditioning – Joel Jamieson: Week 4

Joel Jamieson Training

Week 4

The week started off with a very light warm up, which consisted of jogging around the block. I was surprised how easy it felt.

Then came the cardio part of my routine, which consisted of walking around the block several times while listening to some music (I don’t really like running or biking). After that, I did some stretching exercises to get loose.

After all these activities were done, I went back into the weight room where I had a little bit of a different routine. First thing was to do was some push ups and situps.

These helped me loosen up my lower body muscles so they could perform better during the lifting phase of my program. Next, I took a shower and changed clothes since it’s been quite hot lately here in Southern California!

In between all these things, I ate something healthy and then rested for awhile before starting my lifting session. My routine consisted of squats, deadlifts, bench press and overhead presses.

All three lifts are essential to building muscle mass.

My favorite exercise was the squat because it builds a lot of size in just one movement. However, if you’re not strong enough to do them properly, you can always use dumbbells instead.

I like using heavy weights when training for strength. So I normally do five sets of five reps (5X5) for each exercise.

Strength & Conditioning - Joel Jamieson: Week 4 - gym fit workout

After the lifting session was over, it was time to put on my running shoes and head out for another jog. I’ve been wanting to get into better shape for quite some time now and this routine is really starting to pay off.

It’s only been a week and I can already feel myself getting stronger. A lot of people told me that I wouldn’t be able to stick with a program like this, but so far so good. I’ve never been one to quit when the going gets tough so I’m confident that I can continue this routine for several more weeks!

You can read all about my success with this routine in my next entry.

Day 16

It’s amazing how much my body has changed over these past few weeks. I’m definitely feeling stronger.

I’ve gained nearly 5 pounds of mostly muscle. I really notice it when I put on a shirt or something and the pants get a little tighter around the waist.

My nutritionist advised me not to weigh myself too often because it can cause unnecessary worry, but I just couldn’t help myself! I’m really glad that I’m seeing positive results and sticking with this routine.

Staying hydrated is really important so I try to drink a lot of water every day. I’ve also been using some natural fat burners to help me trim up.

Strength & Conditioning - Joel Jamieson: Week 4 - Image

They’ve really been working. I’ve never had this kind of success with any other routines before. The only side effect is having to go to the bathroom more often, but that’s a small price to pay!

I’ve receiving a lot of encouragement from my friends and family who say that I look great. I think the biggest surprise was when I received a call from an old friend.

We hadn’t spoken in over a decade! After I told her that I lost weight, she asked if we could maybe hang out sometime. I was really surprised by this and didn’t know quite what to say at first. But, of course, I said yes.

I’m nervous about the possibility of going out on a date for the first time in years. And with someone I haven’t seen in so long makes it even more nerve-wracking.

Sources & references used in this article:

Human strength curves by K Kulig, JG Andrews, JG Hay – Exercise and sport sciences …, 1984 –

Empirical strength criterion for rock masses by E Hoek, ET Brown – Journal of Geotechnical and Geoenvironmental …, 1980 –

Measuring tie strength by PV Marsden, KE Campbell – Social forces, 1984 –

The strength of weak ties by MS Granovetter – Social networks, 1977 – Elsevier