This was a good week. I made it to 3 kickboxing workouts and signed up for a membership at the corporate gym where I work. What I consider to by my official comeback workout took place on Thursday and it went a little something like this…
Weight Training
This was a test of strength. I want to see how much I can lift on some of my old favorite exercises. There is also the annoying fact that I don’t have access to a power rack or a squat rack. This will be the sole limitation to my current training strategy. So, let’s see what happened.
Here is the workout:
Monday 9/8 – 60 mins Kickboxing
Tuesday 9/9 – Off
Wednesday 9/10 – 60 mins Kickboxing
Thursday 9/11 – Warm up: 10 mins Kickboxing
1a) Deadlifts – 135 x 10, 225 x 7, 315 x 5, 365 x 1
1b) Seated Calves – (90 x 10) x 4
2a) Wide Grip Pull Ups – 0 x 6, 0 x 6, 0 x 4
2b) Standing 1 Leg Calf Raise – 45 x 7, 45 x 7
3a) Flat Dumbbell Press – 65 x 6, 70 x 7, 75 x 4
3b) Alt Db Curl – 40 x 5, 45 x 3, 40 x 5
Friday 9/12 – 60 mins Kickboxing
Overall it was a good workout. My only issue is that I can’t handle the kind of weight I was lifting about 3 years ago. I will give it a chance to come back, but I’m afraid the lack of squatting will definitely not help my progress. Deads and pull ups were great though, I can’t get enough of them.
I’m really not a big fan of the db curls, but I’ll hit my bis for a couple sets each workout in the hopes that they will fall back into shape quickly. Once I get more into rowing, pull ups, and chin ups, I’ll probably stop training them directly but for 4-6 sets a month at the most.
Since these training log posts are probably boring to most of you, here’s a video of a guy deadlifting 1003 pounds (455 kg).
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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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Thanks for this workout routine, I was thinking I would be glad if we could exchange links, my site deals with ellipticals.
If interested write me there
ef:
Sorry, but Project Swole doesn’t exchange links. If you’d like, you can donate to our dedicated server fund by visiting http://www.projectswole.com/top-supporters/. This way you will get a link in the Top Supporters section of each page. Thanks for stopping by.