Today’s Workout Log
Warm-up
- 25 minutes of dynamic stretching and soft-tissue work
Workout
- Speed Bench Press – 85 pounds – Sets: 3/3/3/3/3/3/3/3/3/3 (2m rest)
SuperSet (Do one set of each exercise back-to-back, rest 2 minutes, repeat)
- Close-Grip Bench Presses – 95-pound Dumbbells – Sets: 5/5/5/5
- Head-Supported Dumbbell Rows – 35-pound Dumbbells – Sets: 5/5/5/5
SuperSet (Do one set of each exercise back-to-back, rest 2 minutes, repeat)
- Inverted Row – Bodyweight – Sets: 6/5/7
- Scapular Push-ups – Bodyweight – Sets: 15/15/15
Cool-down
- Dead Hang – 59 seconds
Workout Journal Notes
Today started off with another new exercise: Speed Bench Presses.
The idea is to keep everything the same as on a regular bench press, but explode the bar up as fast as possible on each rep.
There were 10 mini-sets of three, and it said to use only about 40% of your 1 rep max, so I started off conservatively with 75 pounds.
It felt like I could throw that all the way to the ceiling, so I increase it to 85 for the last 5 sets.
That still felt a little too light, even by Speed-BP standards, so I’ll be increasing it more next week.
Next up was Close-Grip Bench Presses, which I also was a little too conservative with, and I’ll be upping that even more next week.
I guess all of my overestimating and consequent downgrading from Tuesday’s workout scared me into submission, as I underestimated on most exercises today.
The last superset included Inverted Rows, which I’ve never liked. I can “pull” off a decent number of pull-ups, chin-ups, rows, etc., but I’ve never been able to do many Inverted Bodyweight Rows.
I did the first two with my feet on the floor and legs straight, then I did the equivalent of a “girl push-up” by bending my knees on the last set.
I’m going to try all three sets that way next week to see if I can even get to the recommended 3 sets of 10 in that position, then hopefully, I’ll improve and be able to pull off the regulars by the end of Phase 2.
I’ll be heading back to the park tomorrow for some more sprints. I’m planning on doing as many 60-yard’ers as I can, with a goal of at least 10.
Current Stats and Measurements (September 14, 2008)
- Height – 6’3″
- Weight – 191.8 lb.
- Bodyfat – 16.5%
- Biceps – 14.3″
- Calves – 15″
- Thighs – 24.9″
- Waist – 32.3″
- Chest – 42.5″
“How to Get Abs” Progress Pics (September 14, 2008)
Before (Mid to Late 2005)
Current (September 14, 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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