Wednesday 5/16
Current Weight: 186 lbs
Current Bodyfat: N/A
Diet: 3 pieces of loaded pizza was the highlight of my day. I also enjoyed a coffee Coolatta, ham/egg/cheese muffin, protein bar, trail mix, chicken and rice, and a PB&J sandwich.
Supplements: NO-Xplode, and X-Tend pre-workout, 1 serving of Gatorade during the workout, 1 serving of Biotest Surge post-workout. Also, I do take a multi-vitamin like every single day.
5 minutes of warming up with dumbbells, barbells, and light power cleans.
1a – Bench Press – 135 x 20, 185 x 7, 225 x 5, 245 x 1, 245 x 1
1b – Standing Calf Raise – 240 x 12, 260 x 10, 280 x 10, 300 x 8
2a – Barbell Lunge – 135 x 10, 185 x 7, 205 x 4, 205 x 4
2b – Chest Press Machine – 210 x 3
3a – Pre-Made Bar EZ Skulls – 90 x 8, 110 x 4 Close Grip Press x 8, 110 x 4 Close Grip Press x 8
3b – Dumbell Curls – 50 x 8, 50 x 7
4 – Side Raises – 20 x 16
Conclusion: My bench press is pathetic. I have repped 275 before, like 3 years ago. I feel like 275 is far, far from my grasp. Lunges were pretty good, but I need to work on my stability. 110 seems very light for skulls, but I’m sure it will increase pretty quick. Overall this was a good lift, but I haven’t been sleeping well so I was exhausted by the end of the workout. Better luck on Friday.
My weight is up to 186! Now I must draw the line between bulking and just eating enough to keep getting bigger and stronger without getting fat. I no longer wish to bulk up anymore, so I will stay off that side of the line, although I won’t stress too much if I get just a little soft for a while.
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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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