Incredible Bulk, Increasing Weight on Every Exercise
You can follow my daily updates here on Geek2Freak, and you can follow my overall weekly recaps every Sunday at FitBuff.com.
Also, for my daily updates from before this blog was born, check here: Personal Daily Workout Log (June 4, 2007 - July 17, 2008).
(I recommend perusing October 2007 and the following several weeks, as those were especially turbulent times, including major jaw surgery, being wired shut, and losing nearly 20 pounds in 7 days!)
Today’s Workout Log
Warm-up
- 30 minutes of dynamic stretching and soft-tissue work
Workout
- Bench Press - 155 pounds - Sets: 4/4/4/4 (2-minute rest between sets)
SuperSet (Do the two exercises back to back, rest 2 minutes, then repeat)
- Neutral-Grip Incline Dumbbell Press - 30-pound Dumbbells - Sets: 9/9/9
- Head-Supported Dumbbell Rows - 20-pound Dumbbells - Sets: 9/9/9/9
SuperSet (Do the two exercises back to back, rest 90 seconds, then repeat)
- Prone Trap Raise - 2.5 pound Dumbbells - Sets: 12/12/12
- Side-lying External Rotation - 2.5 pound Dumbbells - Sets: 12/12/12
- Side Bridge - Bodyweight - Sets: 45 seconds/45s/45s (1-minute rest between sets)
Cool-down
- Dead Hang (elongates spine) - 65 seconds
Workout Journal Notes
I felt excellent today and powered through Bench Presses again.
I used to stick to Incline Bench Presses almost exclusively, because flat-bench would always aggravate my right shoulder, but since starting “Maximum Strength,” I haven’t felt any discomfort at all.
The added flexibility and stability drills seem to be helping a lot, and I’ll be adding another 20 pounds next week.
In fact, I plowed through every exercise, and I’ll be increasing all of them next week.
I even added 15 seconds per set to Side Bridges and still completed all three sets.
Tomorrow is my second-to-last plyometrics/sprinting Speed Camp session, and I”l be sure to wear a few pairs of socks this time to avoid the fiery feet syndrome from last week.
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 Stats and Measurements (August 17-24, 2008)
Height - 6′3″
Weight - 195.2
Bodyfat - 15.5%
Biceps - 14.4″
Calves - 15.2″
Thighs - 24.75″
Waist - 32.3″
Chest - 43.25″
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 Routine
Eric Cressey’s Maximum Strength: Get Your Strongest Body in 16 Weeks with the Ultimate Weight-Training Program
Weekly Progress Pics
Before (Mid to Late 2005)
Current (August 24, 2008)
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