Beast Log- Lonnie B. SuperTest Day 5

Posted by Connie K on

Yesterday was day 4 of SuperTest and it was a cardio day.  I won't bore you with details, and thus didn't write a whole post on cardio.  Thirty minutes on the stairmill, 116 floors climbed and a lot of calories burned.  That's it, nothing fancy, no elaborate or crazy intervals - just a lot of sweat in a short amount of time. This morning is day 5 of taking SuperTest and it started EARLY!  I'm not talking like 6am early, but more like I got out of bed for the day at 3:30am to have a protein shake & caffeine and I was at the gym by 4:30.  Our daughter who is 7 weeks old gets up a lot at night, so I get my workouts in when I can after mixing up bottles and such.  I generally try to be back from the gym by 6AM so I can entertain our 6yr old who's an early riser (we worked HARD to get him to stay in bed until 6!) while my wife and baby can get a little more rest. Wednesdays are ALMOST always arm/shoulder day and this was the 7th week of a 10 week arm/shoulder setup I put together.  I started with a 5min treadmill walk and for me the sweet spot for a warmup seems to be 6-7% incline at 3.6mph, which is just enough to get some blood moving. After that I move right into a Bicep/Tricep Superset consisting of concentration curls followed by single arm dumbbell extensions.  I take 90 seconds rest between supersets and complete a total of 5 supersets before moving on: Concentration Curl/Single Arm Tricep Extension supersets: 25lbs x10 reps per arm/20lb x10 reps per arm 40lbs x10 reps per arm/25lb x10 reps per arm 40lbs x10 reps per arm/25lb x10 reps per arm 45lbs x10 reps per arm/25lb x10 reps per arm 45lbs x10 reps per arm/25lb x10 reps per arm Barbell Curls (90 sec rest between sets) 95x8, 95x8, 95x8 Shoulder Shrugs (90 sec rest between sets) 210x12, 210x12, 280x11, 280x10 Push Press (2mins rest between sets) 50x10, 115x10, 115x10, 115x10 Straightbar Tricep Pushdowns 70x12, 85x10, 85x9 Overall I had good energy for having started the workout around 4:30AM.  No energy drop during the workout and I remained focused.  Being that I am only 5 days into Super Test, it's hard to measure results at this point, but I did notice some of the Nitric Oxide benefits starting to kick in.  My bicep and forearms had more vein showing than usual, likely due to the "Nitric Oxide Support complex" in SuperTest.  With test boosters, the consensus seems to be that after about 7 days you start to notice their full benefits.  Next week should be an interesting week and I am looking forward to pushing through some tough workouts!    width=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-fit 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.