Workout 1

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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