Had a good workout in the gym yesterday so figured I would post up an excerpt from my training journal to give everyone an idea of the kind of workouts that I'm focusing on right now.
Will get some pictures / video next time:
Went to see Rock N' Rolla at the movies on Monday night but that meant that I didn't get much sleep, forced me to scrap training yesterday but it was a good movie.
Bodyweight around 217 lbs. Am getting my diet locked in for a couple of contests.
Warmup: 3 minutes on treadmill at 3 MPH
135 lbs x 7 x 2 sets
225 lbs x 3 x 2 sets
275 lbs x 2 - Still finding the groove.
315 lbs x 2 - Added belt and TK knee sleeves, felt better.
375 lbs x 1 - Very easy.
435 lbs x 3 - PR! Had to grind on the last one. Was fired up.
Standing Push Press:
135 lbs x 7 - strict
240 lbs x 10 - Held the lockouts, could have maybe had a couple more.
135 lbs x 5
225 lbs x 3 - Added straps.
275 lbs x 5 - Had to power clean the last 2 off the floor.
BW x 10 + 15 second hold at the end.
Incline Dumbell Press / Chins Superset:
95 lbs x 15 / BW x 5, BW x 5, BW x 5 - Rested about a minute between each set of chins, felt strong.
Finished off with some accessory work, light biceps curls, light hammer incline chest press, a set of abs.
Going to take it easy and maybe do some circuit training tomorrow. Went to walmart and picked up some calorie countdown (healthy) chocolate milk, reduced fat mac n cheese, apple fritter loaf, pop tarts, and sub the size of my leg... time to bulk up.