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Today’s Workout Log

Warm-up

10 minutes of dynamic stretching and soft-tissue work

Workout

SuperSet

One-Arm Dumbbell Presses – 37.5-pound Dumbbell – Sets: 6/6/6/6/6/6
Weighted Chin-ups – 7.5 pounds (hanging from dip belt) – Sets: 6/6/6/6

SuperSet

Push-ups – Bodyweight – Sets: 10/10/10/10
One-Arm Dumbbell Rows – 30-pound Dumbbell – Sets: 8/8/8/8

SuperSet

Standing External Rotations – 7.5-pound Dumbbells – Sets: 12/12/12
Side Bridge – Bodyweight – Sets: 45 seconds/45s/45s

Cool-down

Dead Hang (elongates spine) – 75 seconds

Workout Journal Notes

I’m still feeling the effects of yesterday’s leg-fest!

Thankfully, there’s no asymmetrical pain or discomfort, just good ‘ol fashioned all-over soreness.

That’s good, because it means I really hit a lot of those little stabilizing muscles, and my hamstrings and glutes feel especially worked, which is another good sign indicating proper form.

Before I started Maximum Strength, I never concentrated much on hip mobility, and therefore was targeting my quads more often, while ignoring my glutes and hamstrings.

Today’s workout was fantastic, mostly because my legs were glad to have the day off!

I completed every rep and every set, and I’ll be increasing the weight on every exercise again next week.

So, I officially made it through the first “Very High Load” week!

I should clarify, because I’ve been calling it “Very High Intensity” all week long, and that’s not exactly accurate.

Every workout should be “high intensity,” but “Very High” in this case refers to increasing the overall reps, sets, and weights, relative to the other weeks.

For example, Phase 1 of Maximum Strengthstarts with a High Week, then a Medium week, then Very High (the one I just completed), and the fourth week is Low to allow your body to gear up for the start of Phase 2.

So, next week will still be challenging with heavy weights, but instead of doing 6 sets of 4 reps on 1-Arm Dumbbell Push Press, I’ll be doing 4 sets of 6 reps, and so on.

I got a call from the Saturday morning trainer that speed camp is cancelled for tomorrow morning, due to heavy rain and thunderstorms, so that’s TWO times two separate speed camps have stood me up this week!

Paul gets a pass though, since he let me know ahead of time, because that one would have been worse, since the meeting place is about 30 minutes away AND it’s at 7:30AM on a Saturday morning!

I still plan on heading to the park tomorrow and getting in a few sprints to put the finishing touches on a great and challenging week.

I’ll probably be running in some serious quick-sand-like mud, but that will just add another dynamic training element.