Week 2 - Monday - HEAVY Day
The Basic Lifts:
Olympic Squats 5 x 5
TT --->>> 190 lbs
LT --->>> 185 lbs
Flat Bench Press 5 x 5
TT --->>> 145 lbs
LT --->>> 140 lbs
JS Rows 5 x 5
TT --->>> 140 lbs
LT --->>> 135 lbs
TOTAL POUNDAGE
TT --->>> 11, 875 lbs
LT --->>> 11,500 lbs The Accessory Lifts:
Standing situps with lat machine
TT --->>> 60 lbs @ 4 sets x 10 reps
LT --->>> 40 lbs @ 5 sets x 15 reps
Flat Crunches
TT --->>> BW @ 2 sets x 15 reps
LT --->>> n/a
Reverse Hyperextensions
TT --->>> 25 lbs @ 2 sets x 12 reps
LT --->>> 25 lbs @ 1 set x 15 reps Diet:
10:40 am --->>> coffee + 2 baegels
2:00 pm --->>> chinese
5:30 pm --->>> 2 scoops whey (pre-workout) + 3 BCAAs + banana
8:00 pm --->>> 2 scoops weightgainer + 1 BCAA
9:00 pm --->>> grilled chicken sandwich w/ large fries + coke
11:30 pm --->>> salad + weightgainer Overall Impression:
tiring workout.....i would rate it as good....
squats were perfect. i think i have finally gotten into the groove of squats again and i am very happy about that  very slow and controlled reps
bench press was ok. i havent been doing my rehab work in the last 4 days because im waiting for my therabands to arrive. and i think friday's overdoing it of 5 singles with 165 may have lead to this. but i needed no spot nor was i close to failure at any point (2-3 reps shy)...i am happy i am able to bench correctly finally...i have read in numerous journals just how technical the deadlift is and i am glad things are working out...
JS Rows are a bitch. i honestly hate this movement. its like my body is not built for this....and i cant even go back to yates rows because ive been trying so damn hard to do js rows i dont even remember how to do yates rows....but my form wasnt 100% on the spot. it was around 90-95%...
next week i am going to be putting up videos of all my 3 lifts via pm's.....i wish i could have taken them this time (i tured up at the gym with the camera and all) but the whole darn football team was in there and it was WAY too crowded....
the workout took a bit long though. 50 minutes with the big 3 and then i was halfway out of the door when my conscience begged me to do all the accessory stuff....damn i hate abs...but i managed to go through all of that with dedication atleast....
i am happy and looking forward to my day of rest tomorrow 
ps: TT means This Time and LT means Last Time
__________________
To view links or images in signatures your post count must be 10 or greater. You currently have 0 posts.
To view links or images in signatures your post count must be 10 or greater. You currently have 0 posts.
|