Today’s Workout Log
Warm-up
- 30 minutes of dynamic stretching and soft-tissue work
Workout
Circuit (Do one set of each exercise, one right after the other with no rest in between, then rest 1 minute, then repeat entire circuit, etc.)
- Push-ups – Bodyweight – Sets: 6/5/4/3/2/1
- Squats – Bodyweight – 6/5/4/3/2/1
- Chin-ups – Bodyweight – 6/5/4/3/2/1
- Bird Dogs – Bodyweight – 6/5/4/3/2/1
Intervals
Exercise Bike on Level 5 of 10
- 30 seconds at ~120 RPM
- 30 seconds at ~60 RPM
- Repeat for a total of 15 intervals (15:00)
Workout Journal Notes
I’m still feeling Saturday’s speed camp in my glutes big time! The main glute exercise we did was the leg extensors from push-up position.
Since they seem to be so effective, I’m subbed those in for “Bird Dogs” in my body-weight workouts.
Also, I mentioned pH levels in my Weekly Recap yesterday, and I was right, my level was pretty low, about 5.5.
Optimal is about 6.2-7.0, so I’m increasing fruits and veggies as planned to try and lower the acidity and get my pH level up.
It changes quickly, and I’ve already jumped nearly half a point, but I’ll see where it evens out over the next couple of weeks.
Current Stats and Measurements (December 21, 2008)
- Height – 6’3″
- Weight – 186.8 lb.
- Bodyfat – 16.5%
- Biceps – 14.15″
- Calves – 14.7″
- Thighs – 23.6″
- Waist – 32.2″
- Chest – 42.25″
“How to Get Abs” Progress Pics (December 21, 2008)
Before (Mid to Late 2005)
Current (December 21, 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.
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