Week 1 - Wednesday - LIGHT Day

The Basic Lifts:

Olympic Squats 3 x 5
TT --->>> 145 lbs

Military Press 2 x 5, 1 x 10
TT --->>> 105 lbs , 65 lbs

Deadlifts 1 x 5
TT --->>> 225 lbs

TOTAL POUNDAGE
TT --->>> 5000 lbs

The Accessory Lifts:

Plate Side Bends
TT --->>> 25 lbs per hand @ 2 sets x 15 reps

Sit-Ups
TT --->>> BW @ 2 sets x 25 reps

Flat Leg Raises
TT --->>> BW @ 1 set x 15 reps

Diet:

10:40 am --->>> 1 scoop weightgainer + 1/2 hershey's chocolate (i couldnt resist)
2:00 pm --->>> HUGE amounts of nachos with cheese, black beans and jalapeneos
5:00 pm --->>> 1 scoops weightgainer (pre-workout) with banana
5:10 pm --->>> 3 BCAA pills
7:15 pm --->>> 2 sccops whey + 1 BCAA pill
8:00 pm --->>> sushi
9:30 pm --->>> sushi
11:30 pm --->>> salad

Overall Impression:

im happy. it was a good workout. im glad im focussing more on abs and lower back. im also doing all my rehab work as planned and after my workout im doing stretches for quads, hams and back dc style. because of my shoulder i cant do fascia stretches for my chest so im doing dynamic stretches instead. i still need to get that approved by my doc because i forgot to ask her about the stretching so im a bit cautious with these at the moment...

as for the workout: im happy with squats. legs are sore, but 145 was not too difficult at all. military was a bit hard. probably because of my shoulder problem. deadlifts are ok. i know its a huge step down from 315, but i plan on increasing these by 20 lbs till i hit 315 after which the good old 5 lbs increments

good session i think

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