Week 3 - Friday - MEDIUM Day

The Basic Lifts:

Olympic Squats
W3 --->>> 275 lbs x 3 reps ; 185 lbs x 10 reps
W2 --->>> 275 lbs x 2 reps ; 185 lbs x 10 reps
W1 --->>> 275 lbs x 1 rep ; 185 lbs x 10 reps

Flat Bench Press
W3 --->>> 185 lbs x 3 reps ; 135 lbs x 6 reps
W2 --->>> 185 lbs x 2 reps ; 135 lbs x 6 reps
W1 --->>> 185 lbs x 1 rep ; 135 lbs x 6 reps

Pull-Ups 3 x failure
W3 --->>> 5 + 3 + 2 = 10
W2 --->>> 7 + 4 + 3 = 14
W1 --->>> 5 + 4 + 3 = 12

TOTAL POUNDAGE
W3 --->>> 5870 lbs
W2 --->>> 6100 lbs
W1 --->>> 5280 lbs

The Accessory Lifts:

Sit-Ups
W3 --->>> BW @ 3 sets x 15 reps
W2 --->>> BW @ 3 sets x 15 reps
W1 --->>> BW @ 3 sets x 15 reps

Cable Pull-Throughs
W3 --->>> 40 lbs @ 1 set x 15 reps
W2 --->>> 17.5 lbs @ 1 set x 20 reps
W1 --->>> 17.5 lbs @ 1 sets x 15 reps

Reverse Hyperextensions
W3 --->>> 25 lbs @ 1 set x 25 reps
W2 --->>> 25 lbs @ 1 set x 15 reps
W1 --->>> 25 lbs @ 1 set x 10 reps

Diet:

9:40 am : chicken sandwhich with weightgainer
11:30 am : baegels
1:45 pm : turkey burger with salad containing viggies and almonds, etc
3:45 pm : apple
5:00 pm : whey + banana + BCAAs
7:00 pm : weightgainer + BCAA
8:30 pm : tons of chicken at Popeye's

Overall Impression:

good session. the reason why my pull-ups were short today was because my bodyweight today is 182.7 lbs whereas last friday it was 179.4 lbs. so yeah: gained some weight and im fucking over the 180 lbs boundary next goal is to reach 185 sometime soon....i guess my present diet must be good because ive not put on any fat that i can see. so from someone who is after strength but has no intention of looking bad, everything is A ok

as for lifts: i got vids of the squat and the bench....if u want ill pm them to u...just tell me who wants and who doesnt (assuming u r not my regular subscriber) ill put them up right now but youtube takes some time to put them up because they need to verify that im not posting porn

anyways, good session...im happy with the improvements ive made in my diet. im not getting in fats, protein (this was ALWAYS there), carbs and veggies finally....along with nuts, etc...

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