Today’s Workout Log
Warm-up
- 30 minutes of dynamic stretching and soft-tissue work
Workout
- Bench Press – 135 pounds – Sets: 4/4/4/4/4 (2-minute rest between sets)
SuperSet (Do the two exercises back to back, rest 2 minutes, then repeat)
- Neutral-Grip Incline Dumbbell Press – 25-pound Dumbbells – Sets: 10/10/10
- Head-Supported Dumbbell Rows – 15-pound Dumbbells – Sets: 10/10/10/10
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: 30 seconds/30s/30s (1-minute rest between sets)
Cool-down
- Dead Hang (elongates spine) – 65 seconds
Workout Journal Notes
Today was the first official upper-body workout of the Maximum Strength program, and I’m loving every minute of it!
I’m really concentrating on keeping my elbows in on Bench Presses, as it’s easier on the shoulders, and they tend to flare out when I try to add more weight than I should.
Remember, I’m all about perfect form from now on!
Even with keeping my elbows in, 135 was relatively easy for all 5 sets, so I’ll be adding another 20 to that next week.
As for the Prone Trap Raises and Side-lying External Rotations, I never thought I’d feel such a burn from puny 2.5-pound dumbbells!
Hopefully that will increase quickly, and even getting up to 5-pound dumbbells would be doubling my strength!
Tomorrow is the first day of the plyometrics/sprinting speed camp since changing to the new Wednesday schedule, so I’m looking forward to that.
I hope I get to do the Treadmill Sled thing again!
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 – 6â3â
Weight – 197.4
Bodyfat – 15%
Biceps – 14.5â
Calves – 15.25â
Thighs – 24.25â
Waist – 33.25â
Chest – 42.3â
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)
{ 0 comments… add one now }