“Maximum Strength” Week 1 Complete and Loving Every Minute of It!
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
SuperSet
- One-Arm Dumbbell Presses - 25-pound Dumbbell - Sets: 6/6/6/6
- Weighted Chin-ups - 5 pounds (hanging from dip belt) - Sets: 6/6/6/6
SuperSet
- Push-ups - Bodyweight - Sets: 10/10/10
- One-Arm Dumbbell Rows - 25-pound Dumbbell - Sets: 8/8/8
SuperSet
- Standing External Rotations - 2.5-pound Dumbbells - Sets: 12/12/12
- Side Bridge - Bodyweight - Sets: 30 seconds/30s/30s
Cool-down
- Dead Hang (elongates spine) - 60 seconds
Workout Journal Notes
“Maximum Strength” week 1: Complete!
I have to say again how much I love this program.
Granted, any change of pace is nice and refreshing, but I really trust the routine that Eric Cressey has put together, and I can feel my body improving, especially in the shoulder, where I used to get a slight discomfort on regular bench presses.
This week, I got a great feel for how much weight to use on each exercise, since I was going in blind on many of the new ones.
Next week, the workouts will be even more intense, since I’ll be using heavier weights.
Of course, by the time I perfect all of these moves, it’s on to Phase 2 with a whole new set of exercises!
I’m really excited about tracking my progress and strength gains, and I have no doubt both will be impressive by the end of the 16 weeks.
Tomorrow it’s back to morning speed camp. It feels like it’s been a while, since the schedule got a little messed up, and I went on a Wednesday last time, so I haven’t been in over a week.
Now everything is working out perfectly though, since morning speed camp will be on Saturday’s, and the plyometic/sprinting speed camp will be on Wednesday’s.
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 10-17, 2008)
Height - 6′3″
Weight - 197.4
Bodyfat - 15%
Biceps - 14.5″
Calves - 15.25″
Thighs - 24.25″
Waist - 33.25″
Chest - 42.3″
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 17, 2008)
If you enjoyed this post, leave a comment or subscribe to the feed to follow my ongoing journey from Geek to Freak!
Other Posts You'll Find Useful:
Comments
No comments yet.
Leave a comment