Today’s Workout Log
Warm-up
- 30 minutes of dynamic stretching and soft-tissue work
Workout
- Speed Squats – 100 pounds for first 5 sets, 155 for last 2 – Sets: 2/2/2/2/2/2/2 (90s rest)
SuperSet (Do one set of each exercise back-to-back, rest 90 seconds, repeat)
- Knee-Rack Deadlifts – 205 pounds for first 2 sets, 195 for last set – Sets: 5/5/7
- Ankle Mobilization Wall Touches – Bodyweight – 8/8/8
- Elevated Dumbbell Reverse Lunges (standing on two 45-pound plates) – 45-pound dumbbells for first 2 sets, 40′s for last set – 5/5/7 (2m rest)
SuperSet (Do one set of each exercise back-to-back, rest 90 seconds, repeat) – week 4 omitted second exercise from this superset
- Bulgarian Split Squat Hold – Bodyweight – 30s
Cool-down
- Dead Hang (wide grip) – 62 seconds
Workout Journal Notes
Great workout again today and 155 felt very explosive and solid on Speed Squats.
That bodes well for my progress, since my max on a regular squat was only at 165 before I started “Maximum Strength.”
I’m also inching, or should I say millimetering, my way back on Ankle Wall Touches.
Those feel great on my calves and Achilles.
I can’t believe tomorrow is the last workout of Phase 3, then it’s on to the 4th and final phase of “Maximum Strength”!
Current Stats and Measurements (November 2, 2008)
- Height – 6’3″
- Weight – 190.4 lb.
- Bodyfat – 17%
- Biceps – 14.2″
- Calves – 14.75″
- Thighs – 24.6″
- Waist – 32.25″
- Chest – 42.25″
“How to Get Abs” Progress Pics (November 2, 2008)
Before (Mid to Late 2005)
Current (November 2, 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)
- 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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