Monday 5/14
Current Weight: N/A
Current Bodyfat: N/A
Diet: Ideally I would start a diet log and start keeping track of the number of calories I eat everyday. I think perhaps I have conditioned myself to not get too fat over the last couple months and now I don’t eat enough. Why else would I weigh like a buck eighty?
Supplements: NO-Xplode, X-Tend, and one Balance Gold bar pre-workout, 1 serving of Gatorade during the workout, 1 serving of Biotest Surge post-workout. This will be my normal supplement regimen until I decide to go ultra-hardcore balls-to-the-wall for a month or so.
5 minutes of warming up with dumbbells, barbells, and light power cleans.
1a – Pronated Bent Over Row – 135 x 10, 185 x 5, 225 x 5, 245 x 2 + 205 x 6
1b – Fly Machine – (120 x 10) x 3
2 – Squat – 135 x 10, 225 x 7, 315 x 3, 315 x 3
3 – Pause Squat – 225 x 4
4 – Deadlift/Hang Clean/Push Press Olympic Complex – 135 x 5, 155 x 5, 175 x 4, 185 x 1
5a – Standing Overhead Press – 135 x 5, 135 x 3
5b – Dumbbell Curls – 50 x 10, 50 x 7
Conclusion: My bent over rows continue to improve even though my grip strength leaves something to be desired. The tragedy of the day was squatting. 315 x 5 used to be a warm-up set for me and I really struggled to complete the THIRD rep. Something must be done. I believe I have identified the weakness as powering out of the hole. Basically I am coming up WAY too slow and I think I need to work on my lower back strength and my hip drive. The olympic complex continues to improve as I managed to get a single rep with a push press at 185. The goal is 200 x 1. Once I got to standing shoulder presses though, I was completely spent.
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About Project Swole - Project Swole is managed and mostly written by Steve, a formerly IFPA and ISSA certified personal trainer and sport nutritionist, who has been studying, practicing, and experimenting with fitness and nutrition since 1992. Please use the content at Project Swole to supplement the advice of your doctor or physician. All medical questions should be directed towards a qualified medical professional, and the advice provided at Project Swole should be used at your own discretion.
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