Today’s Workout Log
Warm-up
- 30 minutes of dynamic stretching and soft-tissue work
Workout
Circuit (Do one set of each exercise, one right after the other with no rest in between, then rest 1 minute, then repeat entire circuit, etc.)
- Push-ups – Bodyweight – Sets: 5/4/3/2/1
- Squats – Bodyweight – 5/4/3/2/1
- Chin-ups – Bodyweight – 5/4/3/2/1
- Bird Dogs – Bodyweight – 5/4/3/2/1
Intervals
Exercise Bike on Level 5 of 10
- 30 seconds at ~120 RPM
- 30 seconds at ~60 RPM
- Repeat for a total of 15 intervals (15:00)
Workout Journal Notes
The pyramid is winding down, starting with only 5 reps today, so even though I’m working out 6 days a week, the last few steps of the pyramid are like active-rest days.
The last speed camp session of the year is tomorrow, so I’ll be hitting that in the morning.
Current Stats and Measurements (December 21, 2008)
- Height – 6′3″
- Weight – 186.8 lb.
- Bodyfat – 16.5%
- Biceps – 14.15″
- Calves – 14.7″
- Thighs – 23.6″
- Waist – 32.2″
- Chest – 42.25″
“How to Get Abs” Progress Pics (December 21, 2008)
Before (Mid to Late 2005)
Current (December 21, 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.
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