Swole in a Month – Workout 1

Monday 6/4/07

This is my second lunchtime workout under my new mid-day workout plan. So far, so good. I am clearly way too out of shape to excel at the complex that I tried today, but I did it anyway, and made it through unscathed.

Tip of the day: To promote maximum growth in your calves, train them every other day while varying the exercises. For example you might try standing calf raises Monday, seated calf raises Wednesday, and a wide stance incline calf raise with bent kness on Friday. Be creative!

Current Weight: 186.6 lbs
Current Bodyfat: too much

Diet: protein bar, coffee coolatta, ham/egg/cheese on english muffin, dried fruit, fruit, turkey/roast beef on whole grain bread, and tonight I shall dine on meat and vegetables.

Supplements: NO-Xplode, and X-Tend pre-workout, 1 serving of Gatorade during the workout, 1 serving of Biotest Surge post-workout. Multi-Vitamin

The Workout!

5 minutes of warming up with dumbbells.

1a – Dumbell Bench – 60 x 10, 90 x 7, 100 x 6, 100 x 3
1b – Incline Calf Raise – 180 x 12, 180 x 12, 205 x 10
2a – Stiff Leg Deadlift – 135 x 10, 225 x 7, 275 x 7, 315 x 5
2b – Ab Machine – 130 x 10, 130 x 10
3a – Deadlift/Hang Clean/Push Press/Back Squat/Push Press Complex – 135 x 5, 135 x 5, 135 x 5
3b – Ab Machine – 130 x 10, 130 x 10
4 – Dumbell Cross Eyes – 40 x 7, 50 x 7

Conclusion: I am enjoying the complexes right now. Originally I was supposed to do the complexes on my off days, Tuesday and Thursday, however I am out of shape and I really enjoy the way the complexes tax my entire body. For now I will keep doing them on regular workout days. Also, I am still weak.

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