Workout 2
May 9th, 2007 Posted in Workout LogsFriday 4/27
Diet: eating a bit more protein, but not all that strict. I am probably eating about 1800-2000 calories per day. In all reality, I should keep a food log for about a week so I can get back into the swing of intuitive calorie consumption. More on this topic later…
Supplements: a bit of NO-Xplode pre-workout, Gatorade during the workout, Biotest Surge post-workout.
5 minutes of warming up with dumbbells, barbells.
1a - Pronated Bench Over Barbell Row - 135 x 10, 185 x 7, 205 x 6, 225 x 3
1b - Fly Machine - 3 sets, weight not recorded
2 - Barbell Squats - 135 x 15, 225 x 7, 275 x 5, 295 x 5
3 - Deadlift/Hang Clean/Push Press complex - 135 x 7, 155 x 5, 165 x 3
4a - 1 Leg Seated Calf Raise - 45 x 15, 55 x 10, 60 x 8
4b - Lying Crunches - 10 x 15, 25 x 8, 25 x 10
4c - Dumbbell Curls - 45 x 10, 50 x 10
Conclusion: Still feeling weak and slow, although I think the Olympic complexes will bring my power and speed back around. By bench press is atrocious now. For some reason I’ve never been a big bencher, but 225 x 3? Squats felt pretty good, but I wasn’t comfortable getting under 315 this workout. Next squat workout I will hit a mandatory 315 x 5.
So, I’m really close to getting back to my standard first work set for the big exercises. I usually use these sets to gauge my strength, soreness, recovery, and injury status for the day. These standards are a 225 bent over row x 5, a 225 bench press x 5, a 315 squat x 5, a 405 deadlift x 5, and a 135 standing military x 5. Within the next month, this will all fall into place.
Discussing Conditioning, Weightlifting, Powerlifting, Strongman Training, Nutrition, Diet, Recipes, Martial Arts, and Healthy Lifestyle Ideas
If you like this post, please subscribe with Feedburner
Related posts:
Loading ...
