Today’s Workout Log
Warm-up
- 30 minutes of dynamic stretching and soft-tissue work
Workout
- Speed Pin Press – 115 pounds for first 8 sets, 185 for last 2 – Sets: 3/3/3/3/3/3/3/3/2/2 (90s rest)
SuperSet (Do one set of each exercise back-to-back, rest 2 minutes, repeat)
- Head-Supported Dumbbell Rows – 45-pound dumbbells for first 3 sets, 40′s for last set – Sets: 5/5/5/7
- Dumbbell Push Presses – 40-pound dumbbells for first 3 sets, 35′s for last set – Sets: 5/5/5/7
SuperSet (Do one set of each exercise back-to-back, rest 90 seconds, repeat)
- Prone Trap Raises – 5-pound dumbbells – Sets: 12/12/12
- Lying Dumbbell Extensions – 20-pound dumbbells – Sets: 10/9
Cool-down
- Dead Hang – 57 seconds
Workout Journal Notes
Great “Maximum Strength” workout today, and I felt strong from start to finish.
I’ve been really happy with my increases this week, as they seem to be even more pronounced than usual.
Tomorrow morning is speed camp, and I’ll be much better prepared this time than I was last week, freezing my butt off for 60 minutes.
I’ve got the full Under Armour ninja gear from head to toe to gloves, so I may actually be too warm!
Current Stats and Measurements (October 19, 2008)
- Height – 6’3″
- Weight – 192.4 lb.
- Bodyfat – 16.5%
- Biceps – 14.25″
- Calves – 14.9″
- Thighs – 24.8″
- Waist – 32.3″
- Chest – 42.3″
“How to Get Abs” Progress Pics (October 19, 2008)
Before (Mid to Late 2005)
Current (October 19, 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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