Workout 4
May 9th, 2007 Posted in Workout LogsMonday 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.
Written by Steve HansonDiscussing Conditioning, Weightlifting, Powerlifting, Strongman Training, Nutrition, Diet, Recipes, Martial Arts, and Healthy Lifestyle Ideas
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