Friday 4/27
Diet: eating a bit more protein, but not all that strict. I am probably eating about 1800-2000 calories per day. In all reality, I should keep a food log for about a week so I can get back into the swing of intuitive calorie consumption. More on this topic later…
Supplements: a bit of NO-Xplode pre-workout, Gatorade during the workout, Biotest Surge post-workout.
5 minutes of warming up with dumbbells, barbells.
1a – Pronated Bench Over Barbell Row – 135 x 10, 185 x 7, 205 x 6, 225 x 3
1b – Fly Machine – 3 sets, weight not recorded
2 – Barbell Squats – 135 x 15, 225 x 7, 275 x 5, 295 x 5
3 – Deadlift/Hang Clean/Push Press complex – 135 x 7, 155 x 5, 165 x 3
4a – 1 Leg Seated Calf Raise – 45 x 15, 55 x 10, 60 x 8
4b – Lying Crunches – 10 x 15, 25 x 8, 25 x 10
4c – Dumbbell Curls – 45 x 10, 50 x 10
Conclusion: Still feeling weak and slow, although I think the Olympic complexes will bring my power and speed back around. By bench press is atrocious now. For some reason I’ve never been a big bencher, but 225 x 3? Squats felt pretty good, but I wasn’t comfortable getting under 315 this workout. Next squat workout I will hit a mandatory 315 x 5.
So, I’m really close to getting back to my standard first work set for the big exercises. I usually use these sets to gauge my strength, soreness, recovery, and injury status for the day. These standards are a 225 bent over row x 5, a 225 bench press x 5, a 315 squat x 5, a 405 deadlift x 5, and a 135 standing military x 5. Within the next month, this will all fall into place.
