You can follow my weekly recaps right here every Sunday, but you can follow me every day as I post daily updates of my journey from GeekLand to FreakVille at Geek2Freak.com.
Current Stats and Measurements (December 7, 2008)
- Height – 6'3"
- Weight – 189.6 lb.
- Bodyfat – 16%
- Biceps – 14.2"
- Calves – 14.8"
- Thighs – 23.8"
- Waist – 32.2"
- Chest – 42"
"How to Get Abs" Progress Pics (December 7, 2008)
Before (Mid to Late 2005)
Current (December 7, 2008)
Today's Diet Log
For up-to-the-minute coverage of my world-famous digestive system, check out my very cool and overly-detailed Diet Log.
Current Supplements
- 100% Whey Protein – Gold Standard
- Life Extension Multivitamins
- NOW Foods, Super EPA Double strength – 60 Softgels (Fish Oil Capsules)
- NOW Foods, Glucosamine & Chondroitin plus MSM
- Greens+, 9.4 oz powder
Current Workout Routine
Eric Cressey's Maximum Strength: Get Your Strongest Body in 16 Weeks with the Ultimate Weight-Training Program
Weekly Recap (November 30 – December 7, 2008)
I can't believe how fast those 16 weeks flew by, and "Maximum Strength" is officially completed!
This program instantly catapulted to one of my all-time favorites, right alongside "Scrawny to Brawny".
Just the warm-up section alone could easily justify twice the price of the entire book.
I've never felt better with less aches and pains than ever before, since making an extensive warm-up a major priority in my workouts.
After 16 weeks, it's easily become a habit, and I'll continue using a similar routine forever, regardless of what program I'm using at the time.
The book is geared toward those looking to add strength, and it quickly warns that if you're looking for 20-rep bodybuilding type workouts, you should look elsewhere.
Admittedly, my goals were slightly different and may have hindered my potential results a bit, but I have no doubt that absolutely anyone could make some major strength gains with this book, no matter what!
In fact, I actually weigh 10 pounds less now than when I started, and not only did I maintain my strength, I've gained and increased on every single exercise.
Had I fueled myself with a lot more calories like I did with "Scrawny to Brawny,"
But, my goals have recently changed to getting more toned, instead of adding the unavoidable body fat that comes when I start approaching the 4,000-calories-per-day mark.
So, with that caveat out of the way and stressing that if you follow this program and eat a ton of calories, you will absolutely see amazing gains in both size and strength.
Not only was the book effective, but it was perfectly set up in a way that kept it exciting and fun throughout.
With each chapter, it tells you not only what to do, but also how and why you do it.
Many people may not care about any more than, "Ok, just tell me what to do," but I really like getting the details, so you understand the mechanics and can apply your new knowledge later on.
Every single exercise and move is explained in great detail with tons of pictures from various angles for each one.
As if that wasn't enough, I emailed Eric (author of the book) on two occasions with obnoxiously over-scrutinizing questions, and the man himself responded both times with helpful answers, including video examples, in less than 24 hours!
I absolutely recommend this book, "Maximum Strength," to anyone and everyone, and I'll continue using several things I've learned from here on out.
Since there was a fairly large drop in my weight from beginning to end (10 pounds), I'll post the percentage-increases in the results to show relative strength gains based on my starting and current body weight.
"Maximum Strength" Results
Weight – 199.2 lb 189.6 lb (Before/After)
Biceps – 14.25″ 14.2"
Calves – 15.2″ 14.8"
Thighs – 24.5″ 23.8"
Waist – 33.5″ 32.2"
Chest – 43.2″ 42"
Box Squat
Before (8/15/2008): 165 pounds
Current (12/6/2008): 185 pounds
Increase (based on body weight): +15%
Bench Press
Before (8/15/2008): 195 pounds
Current (12/6/2008): 205 pounds
Increase (based on body weight): +10%
Trap-Bar Deadlift
Before (8/15/2008): 235 pounds
Current (12/6/2008): 255 pounds
Increase (based on body weight): +17%
3-Rep Weighted Chin-ups
Before (8/15/2008): Body-weight + 35 pounds
Current (12/6/2008): Body-weight + 45 pounds
Broad Jump
Before (8/15/2008): 97 inches (8" 1')
Current (12/6/2008): 102 inches (8" 6')
As you can see, I had double digit percentage-increases in each of the big three.
And, not only did I finally crack the 200-pound bench press mark, but it was also more than 15 pounds over my body weight, another first!
Now that "Maximum Strength" is over, I'm sad to see it go, but I'll continue to mix things up with some new workouts.
I'll probably just do a potpourri of body-weight exercises for the rest of this month, since the holidays will involve a bit of traveling.
That about raps it up for this week. See you next Sunday and don't forget you can follow my daily updates over at Geek2Freak.com.
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