Week 3 - Wednesday - LIGHT Day

The Basic Lifts:

Olympic Squats 3 x 5
W3 --->>> 155 lbs
W2 --->>> 150 lbs
W1 --->>> 145 lbs

Military Press 2 x 5, 1 x 10
W3 --->>> 115 lbs, 75 lbs
W2 --->>> 110 lbs, 70 lbs
W1 --->>> 105 lbs , 65 lbs

Deadlifts 1 x 5
W3 --->>> 275 lbs
W2 --->>> 275 lbs
W1 --->>> 225 lbs

TOTAL POUNDAGE
W3 --->>> 5600 lbs
W2 --->>> 5425 lbs
W1 --->>> 5000 lbs

The Accessory Lifts:

Plate Side Bends
W3 --->>> 25 lbs per hand @ 2 sets x 25 reps
W2 --->>> 25 lbs per hand @ 2 sets x 20 reps
W1 --->>> 25 lbs per hand @ 2 sets x 15 reps

Sit-Ups
W3 --->>> BW @ 2 sets x 25 reps
W2 --->>> BW @ 2 sets x 25 reps
W1 --->>> BW @ 2 sets x 25 reps

Flat Leg Raises
W3 --->>> BW @ 1 set x 25 reps
W2 --->>> BW @ 1 set x 20 reps
W1 --->>> BW @ 1 set x 15 reps

Diet:

10:40 am --->>> 1 scoop weightgainer
2:00 pm --->>> grilled chicken sandwich with swiss cheese and lettuce and mustard
3:00 pm --->>> single slice pizza
3:30 pm --->>> apple
5:45 pm --->>> 3 BCAA pills with banana
8:00 pm --->>> 2 sccops whey + 1 BCAA pill
9:00 pm --->>> turkey sandwich with swiss cheese and lettuce and mustard and salsa
10:30 pm --->>> salad containing lettuce, brocoli (i love brocoli), black olives (lots), egg whites, chicken, carot, beans, almonds
11:30 pm --->>> protein shake

Overall Impression:

good workout...as long as the overall poundage increases im happy....

i kept the dedlift the same because i just wasnt into it today...i dunno why though..

but everything else was swell...i did not forget to stretch today hahaha

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