New Goal – Swole in a Month

Posted June 2, 2007 in Diet, Weight Training 1 Comment »


I am going to Candlebox on July 6th. The show will be at the Hampton Beach Casino Ballroom (in NH), in the middle of summer, in a swarming crowd of people, and I refuse to be forced to wear a shirt due to man boobs and love handles! Therefore I have roughly one month to kick it up a gear.

The Plan

I will exercise five days a week for four weeks. This exercise will occur during my lunch break at work. I will lift heavy Mon/Wed/Fri and Tues/Thurs will be additional workouts of high intensity cardio or complexes. For cardio, I will occasionally participate in the elliptical machine, but more often than not I will choose to workout on the heavy bag. On elliptical days, I will toss in 20 rep, light weight sets to stimulate blood flow and assist recovery. Complexes are also quite enjoyable, as I will go and and hit up a deadlift/hang clean/push press/back squat/rear push press combination.

The Goals

When I am as out of shape as I am right now, a deadlift/hang clean/push press complex is difficult enough, but in a month I want to be in solid enough shape to complete 5 sets at 135 of the full complex. It would be nice to be able to rep 315 x 5 again in the squat. This is not that difficult to attain. My deadlift should get back up to 405 x 5, 455 x 1 in a month. Benching shouldn’t cause me any trouble to get 225 x 5 and 275 x 1. I would also like to increase my current level of leanness, which I know will happen along with my other goals. Due to my intensity and the muscle memory theory, I believe I can accomplish these goals by 7/5/2007.

Notes to Self

  • More protein and water, less everything else
  • You will arrive at work no later than 9:30 am on any given morning
  • Somewhere between 12:00 and 3:00 you must get in 30 minutes of exercise minimum, 5 days per week
  • Breakfast, snack, exercise, lunch, snack, dinner, snack(?)
  • Hello supplements! Welcome back Biotest Hot Rox Extreme, Xtend, NO-Xplode, Biotest Surge

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One Response to “New Goal – Swole in a Month”

  1. Steve,
    I came across your blog and I wanted to mention a site I started called introPLAY. I thought it would be helpful in achieving your goals. You can track your workouts in 90 sports and activities and invite friends to join you in exercise competitions, called introLEAGUES. Please feel free to check out the site or email me for more info. Thanks!

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