Wednesday, December 03, 2008

Double Workout Update

Monday and Tuesday I was in a hotel meeting room all day, but Tuesday night I went to the gym much later than usual. Got in at 8:10pm to start a new 4-week program. First workout went like this...

1A) Bench Press (3x3) - 240
1B) Wide Grip Seated Row (3x8) - 185

2A) DB Incline Press (4x10) - 70
2B) DB Row-Shrug (4x10) - 60

3A) DB Curl (4x10) - 35
3B) Close-grip Hammer Strength Press for fun (2x10) - 90

Went home and had a bowl of cereal. I switched away from chocolate milk after workouts for 2 very scientific reasons.

1) All of the convenience stores around the gym are staffed by people who make my visits inconvenient. So I refuse to give those stores money.

2) Bally can't lick out a chocolate milk container, but he can lick what's left in the cereal bowl.

That's it. Nothing magical. Some folks take "post workout nutrition" way too seriously.

Here's the bottom line: If you put 100 guys on the same program, but gave one of them "whey protein + dextrose" and the other group a bowl of cereal and milk, they'd get the same results.

There's only ONE thing that could change the results the guys would get...and it shouldn't be too hard to guess. Okay, one LEGAL thing, and ONE illegal thing. Guess away!

Back to the I went in around noon...

1) Squat - 315x4x5

2) Full Olympic Stance Squat - 135x2x15

3A) Good Morning - 185x3x10
3B) Face Pull - 30x3x15

4A) Back Extension - 25x3x10
4B) Cable Abs - 3x12

Then went home and had another bowl of cereal.

Day off from weights tomorrow,

More muscle building workouts here


Troy Anderson said...


Nice Commentary on PW I agree.

Looks like you hitting some nice number.



Cyrill said...

Wow, I can eat cereals with milk instead of (a) protein shake(s)? Would be a lot cheaper:) What kind of cereals do you eat?



Anonymous said...

how long as it taken you to get to the level you are at now?

you picking up some serious heavy weight there dude...