The Project Swole Lifting Strategy

The Basics

The first workout went pretty well. I’m starting off with the basics to make sure that I don’t end up injured in my first week back.


Before each workout I like to go through a bit of preparation to get myself psyched up. I make sure to eat something with 20-40 grams of carbs and some protein within 45 minutes of my intended workout. Today it was some pretzels and a Pure Protein Deluxe Chocolate bar. Normally I would also drink either a cup of coffee or an energy drink. Today it was a sugar-free Monster energy drink. Very tasty, I prefer them to Red Bull. In due time, my energy drink will consist of a cup of coffee, a serving of NO-Xplode, and a scoop of XTend.

Warming Up

I always make sure to test each muscle with a bit of warm up tension. For 5 minutes I swing various weight plates around and perform some bar exercises with just the bar.

Time to Lift

The first exercise is always the biggest exercise of the day. I’ll complete a couple warm-up sets and then push ahead for 2-3 heavy work sets. I was weak and slow today, but that’s to be expected. My body felt healthy though, so I think I’m about to have a fairly successful Project Swole.

As I make it through each subsequent set I can remember why I used to do this in the first place. This is a game of mental preparation and physical limitations. I have seen regular men pick up pressure washers and washing machines that weigh 200, 300, 400 pounds, yet if they were to set foot in the gym they would not be able to deadlift much more than 135. Why?

You have to WANT it. In order to lift 400 lbs, you have to want to lift 400 lbs, or better yet 500 lbs. This is about not setting limits. This is about blowing your perceived limitations out of the water. It’s about setting goals and knowing that you will reach those goals after you’ve put in the required time and effort. Even on my first day back after a half-year of perpetual laziness, I still know what I want and I know what I have to do to get there. This is determination… THIS is Swole.

Cool it Down and Stretch it Out

Stretching can be turned into a workout within itself. I prefer to stretch each muscle for about 20-30 seconds, making sure that nothing is injured or overly tight. After about 5-10 minutes of stretching, especially my hamstrings, I hit the showers and hope to be able to relax in the coming hours.

I will publish my numbers from this workout in a subsequent post. Until then, don’t forget that you’ll never see a magazine or a blog post lifting any weight. If you want results the get in the gym and get started!

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