Monday 6/4/07
This is my second lunchtime workout under my new mid-day workout plan. So far, so good. I am clearly way too out of shape to excel at the complex that I tried today, but I did it anyway, and made it through unscathed.
Tip of the day: To promote maximum growth in your calves, train them every other day while varying the exercises. For example you might try standing calf raises Monday, seated calf raises Wednesday, and a wide stance incline calf raise with bent kness on Friday. Be creative!
Current Weight: 186.6 lbs
Current Bodyfat: too much
Diet: protein bar, coffee coolatta, ham/egg/cheese on english muffin, dried fruit, fruit, turkey/roast beef on whole grain bread, and tonight I shall dine on meat and vegetables.
Supplements: NO-Xplode, and X-Tend pre-workout, 1 serving of Gatorade during the workout, 1 serving of Biotest Surge post-workout. Multi-Vitamin
The Workout!
5 minutes of warming up with dumbbells.
1a – Dumbell Bench – 60 x 10, 90 x 7, 100 x 6, 100 x 3
1b – Incline Calf Raise – 180 x 12, 180 x 12, 205 x 10
2a – Stiff Leg Deadlift – 135 x 10, 225 x 7, 275 x 7, 315 x 5
2b – Ab Machine – 130 x 10, 130 x 10
3a – Deadlift/Hang Clean/Push Press/Back Squat/Push Press Complex – 135 x 5, 135 x 5, 135 x 5
3b – Ab Machine – 130 x 10, 130 x 10
4 – Dumbell Cross Eyes – 40 x 7, 50 x 7
Conclusion: I am enjoying the complexes right now. Originally I was supposed to do the complexes on my off days, Tuesday and Thursday, however I am out of shape and I really enjoy the way the complexes tax my entire body. For now I will keep doing them on regular workout days. Also, I am still weak.
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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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