Workout 4

Monday 5/07

Current Weight: 184.4 lbs
Current Bodyfat: I need to find a way to measure this.

Diet: Protein bars, ham/egg/cheese on english muffin, lots of coffee, tuna, beef jerky, and grilled chicken wraps at McDs. Not a weight loss diet by any means, right now I am just eating to grow, but not to get fat.

Supplements: Diet Monster energy drink and one balance bar pre-workout, 1 serving of Gatorade during the workout, 1 serving of Biotest Surge post-workout.

5 minutes of warming up with dumbbells, barbells.

1a – Pronated Bent Over Barbell Rows – 135 x 10, 185 x 7, 215 x 5, (235 x 3 + 185 x 7)
1b – Standing Calf Raises – 160 x 15, 260 x 12, 320 x 10
2 – Deadlift/Hang Clean/Push Press olympic complex – 135 x 5, 155 x 5, 175 x 3, 185 x 1
3a – Weighted Pull-Ups with weight hanging from a belt- 0 x 7, 25 x 5, 45 x 4, (45 x 3 + 0 x 5)
3b – Weighted Decline Abs with dumbbell on chest – 40 x 12, 60 x 1
4 – Barbell Lunges – 135 x 7, 185 x 6

Conclusion: Bent over rows were OK, although 235 x 5 would have been ideal. The Olympic complexes are coming up to speed again, although I would like to be able to feel comfortable with 185 x 2. Pull-ups are WAY off especially considering I used to use 55 x 5 at a bodyweight of 195. Finally, there was some discomfort in my right knee while lunging, but I don’t know why. This happens on occasion with both lunges and squats, but never on deads. I think it might be a bit of quadricep weakness and while I don’t want to admit it, there might be some wear and tear around my kneecap. Now I will go knock on wood.

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