Tuesday 4/24
Diet: not paying too much attention to diet at this point. Basically eating higher carbs and higher proteins, lots of water and diet soda.
Supplements: sugar-free Monster energy drink pre-workout, 1 serving of gatorade during the workout, 1 serving of Biotest Surge post-workout.
5 minutes of warming up with dumbbells, barbells, and some light power cleans.
1a – Legal Wide-Grip Flat Barbell Bench Press – 135 x 15, 185 x 7, 205 x 6, 225 x 2.5
1b – Incline calf raises (per side) – 135 x 10, 135 x 10
2a – Standard Deadlifts – 135 x 7, 225 x 7, 315 x 7, 365 x 5, 405 x 3
2b – Ab Machine – 130 x 10, 130 x 10
3a – EZ Skull Crushers (per side) – 25 x 7, 35 x 7, (45 x 1.5 + Close Grip x 12)
3b – Weighted Decline Abs – 40 x 15, 60 x 8, 60 x 8
4a – Standing Military Press – 115 x 6, (135 x 2 + 115 x 3)
4b – Hammer Curls – 45 x 10, 50 x 8
Conclusion: I felt very weak and slow, but I’m not 50% off from my all-time highs. Most of my nagging injuries seem to have healed. So far so good.
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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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