Wednesday 5/09
Current Weight: N/A
Current Bodyfat: N/A
Diet: Eating a little more these days. An extra protein bar or ham/egg/cheese sandwhich gets thrown in where appropriate.
Supplements: NO-Xplode, X-Tend, and one Balance Gold bar pre-workout, 1 serving of Gatorade during the workout, 1 serving of Biotest Surge post-workout.
5 minutes of warming up with dumbbells, barbells.
1a – Sumo Deadlifts – 135 x 10, 225 x 7, 315 x 5, 405 x 5, 435 x 1
1b – Reverse Fly Machine – (100 x 7) x 3
2a – Incline Bench – 135 x 7, 185 x 5, 195 x 3, 195 x 2
2b – Standing Calf Raise Machine – 160 x 15, 240 x 12, 260 x 10, 280 x 6
3a – Close Grip Floor Rack Lockout – 135 x 7, 225 x 5, 245 x 1, 225 x 4
3b – Alternating Dumbbell (DB) Curls – 45 x 7, 50 x 7, 50 x 9
4a – DB Side Raise – 25 x 10, 25 x 8
4b – DB Side Bends – 60 x 10, 70 x 10
Conclusion: I am OK with sumo deadlifts, although I have identified the lockout as a weak point. In order to combat this I will do some of the following: rack pulls from the knees, rack-pull shrugs, heavier hang cleans, good mornings. My chest is both really weak and really small. I need to start hitting a heavy ass chest exercise every workout, 3 times per week. A 225 incline press should not be too hard to achieve as long as my triceps and shoulders continue to get stronger. Now, don’t get me wrong I’m not trying to be a chest and biceps guy, but in my efforts to attain a 315 bench, I feel that I need to accelerate my chest and triceps training for a month or so.
