Week 4 - Wednesday - LIGHT Day

The Basic Lifts:

Olympic Squats 2 x 5
W4 --->>> 160 lbs
W3 --->>> 155 lbs (3 sets)
W2 --->>> 150 lbs (3 sets)
W1 --->>> 145 lbs (3 sets)

Military Press 2 x 5, 1x10
W4 --->>> 120 lbs, bar
W3 --->>> 115 lbs, 75 lbs
W2 --->>> 110 lbs, 70 lbs
W1 --->>> 105 lbs , 65 lbs

Deadlifts 1 x 5
W4 --->>> 280 lbs
W3 --->>> 275 lbs
W2 --->>> 275 lbs
W1 --->>> 225 lbs

TOTAL POUNDAGE
W4 --->>> 4,650 lbs
W3 --->>> 5,600 lbs
W2 --->>> 5,425 lbs
W1 --->>> 5,000 lbs

The Accessory Lifts:

Cable Pull Throughs
W4 --->>> 60 lbs @ 1 set x 15 reps
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
W4 --->>> 25 lbs @ 1 set x 15 reps
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:

10:40 am --->>> 1 scoop weightgainer + coffee + baegels
2:00 pm --->>> grilled chicken sandwich with swiss cheese and lettuce and mustard
3:00 pm --->>> salad with lots of meat, veggies, nuts and olives
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:

made some changes to help my progres...hence the drastic drop in poundage LOL

but im happy.....also: vids taken of military press. will be pm'ed soon

peace

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