Friday's workout
WORKOUT:
A2G Squats: 5x5 [1x5] @ 255, 265, 285, 295, 300lbs
Incline Bench: 5x5 [1x5] @ 185, 190, 195, 205, 225lbs (I thought it was 1x5 by accident :o )
JS Rows: 5x5 @ 170lbs
Dips: 2x8 @ Body Weight + 70, Body Weight + 90lbs
180 dumbbell Rotate: 3x8 @ 12lbs
ABS
Hang Leg Raises: 4x15
Post Bar Twists: 3x15 @ 25 (each side, I'll explain)
A2G Squats: The supplements are kicking in. I feel stronger and I have more energy. definitely going up on this one but I have to see how I feel.
Incline Bench: Well I goofed up and thought I was suppose to pyramid up. But I still going up in weight and my wrists are not even an issue. Next time around I'll try and keep the same weight but If the sups. are kicking in I'm going up in weight mid set.
JS Rows: Felt good and real strong on this one. I think I'm going up 5lbs or more next time.
Dips: OK the Sups. have officially kicked in. After my first set I felt like I could do 5 more and my wrist still isn't bothering me.
Before I injured myself I could strap on 90lbs and do 15 reps. I don't know what it is, I just understand how to flex and move weight with my tris. Now if only I can get my bench up then I'll be cooking.
180 dumbbell Rotate: Felt soooo good that I wanted to go up in weight. Next time I'll up the reps to about 10 or 12.
Post Bar Twists: OK, this is how it is done. Take an Olympic bar and find a corner in the gym. Put one end in the corning so it looks like your going to do rows with weight only on one end. Now just pick that one end up over your head, grabbing at the knob on the end and having the weight over you head making a triangle with you, the bar and the floor. now breath out and lower the bar to the side of your hip in an arc motion. Do these slow and really feel your abs work and not your arms or shoulders. now at the bottom of the movement take a shallow breath, and while you breath out again, slowly raise the bar in the same arc motion back over your head but make your abs do the movement. it's almost like picturing your abs like a wet towel and ringing it out, its that twisting feeling that you want. now do the other side. the hole time you want to try and keep your abs facing strait at the bar and tight. If you move your abs to the side too much you won't benefit from the movement. Yet again if I can find the Pic I'll post it.
SUPPLEMENTS
well it took a week but it kicked in.. can't wait till next lift
DIET
fell off the wagon and ate like crap Thursday.
OVERVIEW
Nothing really everything is good.