Today’s Workout Log
Warm-up
- 30 minutes of dynamic stretching and soft-tissue work
Workout
- Speed Bench Press – 115 pounds – Sets: 3/3/3/3/3 (2m rest)
- Bench Press 1-Rep Max – 155/3, 185/1, 205/1
SuperSet (Do one set of each exercise back-to-back, rest 2 minutes, repeat)
- Close-Grip Bench Presses – 135 pounds – Sets: 5/5
- Head-Supported Dumbbell Rows – 45-pound Dumbbells – Sets: 5/5
SuperSet (Do one set of each exercise back-to-back, rest 2 minutes, repeat)
- Inverted Row – Bodyweight – Sets: 9/8/7
- Scapular Push-ups – Bodyweight – Sets: 15/15/15
Cool-down
- Dead Hang – 53 seconds
Workout Journal Notes
Today was the last day of recovery week, and I thoroughly enjoyed it!
It works out perfectly, because now I’m well-rested and raring to begin Phase 3 on Monday.
Today there was also a 1-rep max test for bench press, since this is the halfway point of the program.
My goal was to increase by at least 10 pounds over my mark set 2 months ago, and that’s exactly what I did.
I finally topped the 200-pound mark for the first time, which was a major milestone that I’ve wanted to cross for a while.
Needless to say, “Maximum Strength” is working, and I expect to continue increasing over these last 2 months.
Tomorrow is HIIT day, and I’ll be doing 60′s.
Current Stats and Measurements (October 5, 2008)
- Height – 6’3″
- Weight – 192.4 lb.
- Bodyfat – 16%
- Biceps – 14.3″
- Calves – 14.9″
- Thighs – 25.1″
- Waist – 32.3″
- Chest – 43″
“How to Get Abs” Progress Pics (October 5, 2008)
Before (Mid to Late 2005)
Current (October 5, 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)
- Flaxseed Oil 1000mg, 100 softgels
- 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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