Week 3 - Monday - HEAVY Day

The Basic Lifts:

Olympic Squats 5 x 5
Week 3 --->>> 195 lbs
Week 2 --->>> 190 lbs
Week 1 --->>> 185 lbs

Flat Bench Press 5 x 5
Week 3 --->>> 150 lbs
Week 2 --->>> 145 lbs
Week 1 --->>> 140 lbs

JS Rows 5 x 5
Week 3 --->>> 145 lbs
Week 2 --->>> 140 lbs
Week 1 --->>> 135 lbs

TOTAL POUNDAGE
Week 3 --->>> 12,250 lbs
Week 2 --->>> 11,875 lbs
Week 1 --->>> 11,500 lbs

The Accessory Lifts:

Standing situps with lat machine
Week 3 --->>> 60 lbs @ 4 sets x 12 reps
Week 2 --->>> 60 lbs @ 4 sets x 10 reps
Week 1 --->>> 40 lbs @ 5 sets x 15 reps

Flat Crunches
Week 3 --->>> BW @ 2 sets x 20 reps
Week 2 --->>> BW @ 2 sets x 15 reps
Week 1 --->>> n/a

Reverse Hyperextensions
Week 3 --->>> 30 lbs @ 2 sets x 12 reps
Week 2 --->>> 25 lbs @ 2 sets x 12 reps
Week 1 --->>> 25 lbs @ 1 set x 15 reps

Diet:

11:40 am --->>> coffee + 2 baegels
2:00 pm --->>> chinese + apple (i was so full my stomach looked like i had a baby in there damnit!)
5:30 pm --->>> 2 scoops whey (pre-workout) + 3 BCAAs + banana
8:00 pm --->>> 2 scoops weightgainer + 1 BCAA
9:00 pm --->>> salad + weightgainer
11:30 pm --->>> grilled chicken sandwich

Overall Impression:

good workout.....i have videos which if anyone wants please pm me. i taped the squats (3rd set) and bench press (3rd set)....

i ate soo much today...damn....feels good

looking foward to wednesday...

unfortunately, i forgot to do my stretches :( i was in too much of a hurry to get out for some reason....only regrets...

also, i may switch from JS Rows to simple barbell rows...lets see...

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