WOW, so much for “Light Load” week!
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
- Bench Press - 175 pounds - Sets: 3/3/3 (2-minute rest between sets)
SuperSet (Do the two exercises back to back, rest 2 minutes, then repeat)
- Neutral-Grip Incline Dumbbell Press - 37.5-pound Dumbbells - Sets: 10/10
- Head-Supported Dumbbell Rows - 27.5-pound Dumbbells - Sets: 10/10/10
SuperSet (Do the two exercises back to back, rest 90 seconds, then repeat)
- Prone Trap Raise - 5-pound Dumbbells - Sets: 12/12/12
- Side-lying External Rotation - 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) - 69 seconds
Speed Camp (about 4 hours after workout)
Warm-up
- Half-mile jog
- 4 50-yard runs at about 70%
- 2 100-yard runs at about 75%
Workout
- 2 50-yard Power Skips
- 2 50-yard Double-Leg jumps
- 2 50-yard Single-Leg jumps
- 3 sets of 20 Standing Explosive jumps
- 4 40-yard shuttles (between 2 cones spaced 10 yards apart)
- 4 80-yard shuttles (between 2 cones spaced 20 yards apart)
- 3 120-yard shuttles (between 2 cones space 30 yards apart)
Core Work
- 60 1-Leg Raises from Plank Position
- 20 Kick-outs from back
- 20 Scissor Kicks
- 60 Side-to-Side Heel Touches from back
- 10 Superman Pulses
Cool-down
- Half-mile jog
Workout Journal Notes
Apparently, I’m going to need a refresher on what exactly “Light Load” means!
Everything started off as normal with my first workout. It was another relatively low-rep day, but I felt great and completed the Bench Presses pretty easily at 175 pounds.
Then, since we got thunderstorm’ed out this past Saturday, I went to the Tuesday afternoon speed camp to make up for it.
The trainer had asked me to come out and try the Tuesday version, because that one is for younger, more athletic kids, whereas the Saturday morning ones I usually go to include a few Mom’s and Dad’s too.
He warned me that Tuesday’s were much more intense, and I figured this would be the best week to at least try it out, since I wouldn’t be able to squeeze this in on normal workout weeks.
He wasn’t kidding, because right off the bat, we jogged a half-mile as a “warm-up.”
Then it was over an hour of jumps, sprints, shuttles, and more!
We ended up going for nearly an hour and half total, and the Saturday classes usually last exactly an hour.
All in all, it was definitely a lot of fun though. I didn’t do too bad at all, considering I was the “old-timer” for once, and I actually won a few of the drills.
I wish that the Tuesday version fit into my schedule better, because the trainer worked out with us too, which was cool, so I’d love to go to that one regularly.
But, I think it would be just too tight and close after my leg workouts and could hinder my muscle and strength gains during “Maximum Strength”, so I’ll be sticking to the Saturday classes for the time being.
At least Saturday’s may seem a little bit easier now though!
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
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