20th January 2006
Friday
Day 23
Workout #3
hi everybody... i slept for like 4 hours last night... then i played Quake 4 by hacking into my school library's administrator profile for 2 hours.... then i came home... i didn't eat lunch coz the food sucked at school... yet i was happy.... perhaps because i listened to my ipod while sleeping for 4 hours last night....
i turned up at the gym coz my friends were begging me to go + it was workout #3 = volume phase = my favourite....
as usual, the principle is the same:
1.) keep the weight the same in
all sets of that particular exercise. no increasing / decreasing the weight by even 0.0000000001%
2.) warming up properly (stretching + 10 minutes cardio)
3.) perfect form for all lifts
4.) rest = less than 90 seconds
having said that, i have not listed set numbers for any of the lifts below because all sets (for all exercises) are 4 and the reps per set
has to be 10.... so all i've listed for today are the weights which i lifted... these weights do not include the weight of the barbell (which is incidentially 11kgs)..
Barbell Back Squat A2G 4x10
75
Decline Dumbbell Bench Press
56
Lat Pull Down
60
Dumbbell Single Arm Standing French Press
10
i was too tired and really really messed up 
after this much, so i decided to call it a day... btw, i finished this workout in 45 minutes... my squat lifts were EXCELLENT if you ask me: i went A2G and it hurt like a bitch but i loved it....!
u know, i'm just thinking, next time i go to the gym and do my max effort lifts on the bench press and deadlift, i'll wear a pink T-shirt ... 
... of course: i'll have to buy 1 first...