Today’s Workout Log
Warm-up
- 25 minutes of dynamic stretching and soft-tissue work
Workout
- Speed Pin Press – 115 pounds for first 5 sets, 195 for last 2 – Sets: 3/3/3/3/3/2/2 (90s rest)
SuperSet (Do one set of each exercise back-to-back, rest 2 minutes, repeat)
- Head-Supported Dumbbell Rows – 50-pound dumbbells for first 2 sets, 45′s for last set – Sets: 5/5/7
- Dumbbell Push Presses – 50-pound dumbbells for first 2 sets, 45′s for last set – Sets: 5/5/7
SuperSet (Do one set of each exercise back-to-back, rest 90 seconds, repeat)
- Prone Trap Raises – 7.5-pound dumbbells – Sets: 8/7/6
- week 4 omitted second exercise
Cool-down
- Dead Hang – 55 seconds
Workout Journal Notes
I can’t believe I’ve completed 3 full phases of “Maximum Strength” already!
It’s been 12 weeks since I started the program, and my enthusiasm, excitement, and progress has done nothing but increase the entire time.
I threw up 2 two-rep sets of 195 fairly easily, especially considering that was my max bench press before starting the program.
Today was the shortest workout of “Very Light Load” week with only 4 exercises, and now I’m ready for the home stretch, the 4th and final phase starting on Monday!
I’ll be heading to Speed Camp in the morning and looking forward to that as always too!
Current Stats and Measurements (November 2, 2008)
- Height – 6’3″
- Weight – 190.4 lb.
- Bodyfat – 17%
- Biceps – 14.2″
- Calves – 14.75″
- Thighs – 24.6″
- Waist – 32.25″
- Chest – 42.25″
“How to Get Abs” Progress Pics (November 2, 2008)
Before (Mid to Late 2005)
Current (November 2, 2008)
Today’s Diet Log
For up-to-the-minute coverage of my world-famous digestive system, check out my very cool and overly-detailed Diet Log.
Current Supplements
- BSN CELLMASS (Creatine)
- 100% Whey Protein – Gold Standard
- Life Extension Multivitamins
- NOW Foods, Super EPA Double strength – 60 Softgels (Fish Oil Capsules)
- NOW Foods, Glucosamine & Chondroitin plus MSM
- Greens+, 9.4 oz powder
Current Workout Program
Eric Cressey’s Maximum Strength: Get Your Strongest Body in 16 Weeks with the Ultimate Weight-Training Program
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