Phase 1 Complete! Upward and Onward with 12 more weeks to go!
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 (Do one set of each exercise back-to-back, rest 2 minutes, repeat)
- One-Arm Dumbbell Presses - 40-pound Dumbbell - Sets: 6/6/6
- Weighted Chin-ups - 10 pounds (hanging from dip belt) - Sets: 6/6/6
SuperSet (Do one set of each exercise back-to-back, rest 2 minutes, repeat)
- Push-ups - Bodyweight - Sets: 8/8/8
- One-Arm Dumbbell Rows - 35-pound Dumbbell - Sets: 7/7/7
SuperSet (Do one set of each exercise back-to-back, rest 90 seconds, repeat)
- Standing External Rotations - 10-pound Dumbbells - Sets: 12/12/12
- Side Bridge - Bodyweight - Sets: 30 seconds/30s/30s
Cool-down
- Dead Hang (elongates spine) - 66 seconds
Workout Journal Notes
1 Phase down, 3 phases to go!
I’m absolutely loving “Maximum Strength” so far, and the setup/progression is awesome.
Just when I get comfortable with all the new exercises, it’s time of the next phase, which introduces even more new moves.
This keeps things exciting and helps prevents plateaus.
I increased the weight on nearly every exercise every week in Phase 1, and before I could level off, I’m already on Phase 2.
Ideally, this process repeats itself over the full 16 weeks, and my final results should be great.
Hopefully we don’t get any major thunderstorms like last weekend, so I’ll be able to HIIT speed camp in the morning.
This has been an awesome week with steady improvements, and I can’t wait for Phase 2 on Monday!
Current Stats and Measurements (September 7, 2008)
- Height - 6′3″
- Weight - 195.8 lb.
- Bodyfat - 15.5%
- Biceps - 14.3″
- Calves - 15.2″
- Thighs - 24.8″
- Waist - 32.8″
- Chest - 43.2″
“How to Get Abs” Progress Pics (September 7, 2008)
Before (Mid to Late 2005)
Current (September 7, 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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