Friday wrapped up my first "week" of SuperTest
from Beast Sports Nutrition. I felt really good on Friday - energy & focus was good, despite lack of sleep all around in our house. One thing I didn't do was to take a beginning weight with SuperTest, but I know that consistently I am 210lbs (I'm 6'1" for reference). This weekend, I weighed in at 215. When I do weight myself, I do it at the same time, on the same day etc. Overall, I want to end up at about 220, so I'm heading in the right direction. The key is to minimize fat gains, which is a plus since Super Test is designed to boost muscle, strength, mass and density by way of elevating testosterone.
Since my schedule works out as such that I take Sat/Sun off from working out, I tend to go hard with leg workouts on Fridays. Knowing the difference between injury and a good workout, I like to wake up Saturday having a hard time walking. You might think that's weird, but I know I put in a good leg workout when it's physically tough to walk down any stairs and it takes me while to get moving for a few mornings after.
This last Friday's leg day was the same routine a previous weeks, but I upped the pounds and reps here and there - a sure sign of getting stronger. When I was 300lbs in June 2009 and decided to get back into shape, I neglected leg training until October of 2010. A quality weight training program should always include some sort of leg workout - even if you're just doing some lunges, make sure you get some sort of resistance training done with your legs. I did my regular warm-up and the rest of legs went something like this:
Seated Calf Raises: (60-90 seconds rest between sets)
Barbell Squats: (2 minutes rest between sets)
- Note, I do squats "raw" - meaning I wear no knee straps, no pad to lay the bar across my back - and I also remove my shoes for squats. I feel like it gives me greater control with the lift and allows me to drive my heal into the ground instead of leaning forward and stressing my calves more.
Wrist Curls: (60 seconds rest between sets)
- doing wrist curls at this point, gives me a minute to recoup from the heavy squats without just sitting around for 5 minutes etc.
Leg Press: (2 minutes rest between sets)
Machine Leg Curl: (90 seconds rest between sets)
I'm now officially on to week two of Super Test and looking forward to moving some heavy weight. Have a great week!
Get Big, Be Strong, Keep Fit and Stay Healthy.
From 9-5, Lonnie sits in front of a computer. Outside of being an IT Geek, he's an athlete who's familiar with the cycle of being fit-fat that so many of us struggle with. Down from his highest weight of 300lbs in June 2009, he's made the permanent lifestyle change to remain Big. Strong. Fit. Healthy. When not spending time with his wife, son and daughter, he's at the gym keeping off the fat and adding quality lean mass.