14th
July
2007
Traditional Training; Week2Session3; Sat 4:30PM-7:30PM; Abs, Chest, Back
posted in Traditional Strength Training |
Workout A) Abs and Chest 430PM-530PM
- Band Crunches: 5 Cables x 20 x 5 (1 Minute Rest)
- { Superset With
- Hanging Knee Lifts: 20 Reps x 5 Sets
- Pushups (100 total reps, minute or less rest between sets): 40, 15, 15, 10, 10, 10
- Dips: 12, 12, 12, 9, 12 (Pushups were more intense and I was shot for dips)
Workout B) Back 700PM-730PM
- Bent DB Rows: 75 lbs x 5-6 x 5 sets (left and right at the same time; 1 Min or less between sets.)
- DB Shrugs: 75 lbs x 50, 50 Reps (this was higher volume and low weight; 2 min between sets)
Observations:
I took most this week off in order to recover fully. I had a small workout on Wed where I hit Biceps and forearms hard. And my biceps are still sore today! Awesome.
I like the 2 workout per day scheme, but depending on how heavy it is, I seem to need more time to recover.
Breakfast
- OK breakfast sucked. I had Pink grapefruit juice and coffee dammit. Dave Draper would be so proud. Actually, he would kick my ass.
- Coffee
Lunch
- Spaghetti meat sauce
Mid-day Meal
- Protein Drink
Pre-workout
- Glutamine/3000 MG Vit C/Vit B12/
- Metabolic Renew 5 tabs
- Resolve (NEW) All Out!
- MidMorning: Metabolic Creatine Advantage 1 scoop
- EPA
Post Workout A
- Protein with Metabolic Creatine Advantage 1 scoop, combined with Emergen-C
Post Workout B
- Protein; coffee
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