Swole in a Month - Workout 1
June 4th, 2007 Posted in Workout LogsMonday 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.
Written by Steve HansonDiscussing Conditioning, Weightlifting, Powerlifting, Strongman Training, Nutrition, Diet, Recipes, Martial Arts, and Healthy Lifestyle Ideas
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