A subpar week indeed, due to stressors at the office and at home, I was unable to make my workouts for Thursday and Friday. This was both good and bad. Good because I didn’t sleep much last week and was starting to feel sore. Bad for discipline and consistency reasons.
Kickboxing was good for the two days that I attended. My cardiovascular condition is improving with each high intensity thai kickboxing workout. Weight lifting was good for the one workout that I completed. Strength was up all around. Check out the stiff leg deadlifter at the bottom as today’s inspirational video.
Weight Training
Monday 9/29 – 60 mins kickboxing
Tuesday 9/30 – 5 min warmup
1a) Overhead Press – 135 x 5, 135 x 5, 145 x 2, 135 x 4
1b) 1 leg calf press on sled – 45 x 10, 95 x 10, 95 x 10, 95 x 10
2a) Jump squats – 135 x 7, 135 x 7, 135 x 5
2b) Stiff leg deadlift – 135 x 5, 225 x 7, 285 x 5, 315 x 4
3a) Close grip bench – 135 x 7, 185 x 4, 195 x 2, 135 x 11
3b) Dumbbell curls – 40 x 7, 45 x 5, (50 x 2, 35 x 5)
4a) Supinated machine rows – 130 x 7, 175 x 5, (190 x 4, 115 x 7)
4b) 1 leg calf raise on Smith machine – 45 x 8, 45 x 8
Wednesday 10/1 – 60 mins kickboxing
Thursday 10/2
Calamity in the office and at home forced me to miss weight lifting.
Friday 10/3
Calamity in the office and at home forced me to miss kickboxing.
I can say the one workout was a success because I beat or matched all my previous numbers for those exercises. The fact that I repped 195 twice on close grip bench makes me feel so much better than when I maxed out at 185. Note to self: bring chalk from now on. Stiff leg deads are getting heavy enough to where chalk would probably help me to get an extra rep or two.
Stiff Leg Deadlifts
For today’s Project Swole featured video, I would like to show you something more for aesthetics than for inspiration. This girl is actually stiff leg deadlifting on blocks, which is bad, and she also swings the bar out at the bottom of the movement, which is also bad. On the upside, this is a fun video to watch if you are a man.
Use Facebook to Comment on this Post
If you like this post please share with your friends and connect with us.
Need Pure Whey Protein Powder?
If you are looking for a pure protein powder, check out Optimum Nutrition. Optimum Nutrition protein powder comes in about 20 different flavors, and is available in 1 lb, 2 lb, 5 lb, and 10 lb containers.Click here to order or learn more about Optimum Nutrition.
Need Amino Acids?
Glutamine and other amino acids are often more powerful than regular protein powder. Use Xtend Amino Acids to jump start your body in the morning, help provide energy during a workout, and stay anabolic while you sleep.Click here to order or learn more about Xtend Amino Acids.
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.
Here are some humorous links:
Related posts:
- Training for the Week of 7/14 – 7/20
- Training for the Week of 6/23 – 6/29
- Training for the Week of 7/07 – 7/13
- Training for the Week of 9/15 – 9/21
- Training for the Week of 6/30 – 7/06
Tags: Personal
Loading ...
I have a quick question and was wondering if you could help. I don’t have time to go to the gym so I just, bench, deadlift, and mili press everyday like 20 min a day. is that too much?
If you are going to workout everyday, I would split up your training. Days 1/3/5 train legs with squat, dead, lunge. Days 2/4 train upper body with bench, row, pull up, military press. The next week switch it up so that Days 2/4 are lower body and days 1/3/5 are upper. Spend 30 minutes instead of 20.
Yea that makes sense. Thanks =)