Thursday 2/15/07

Warm-up - Treadmill 5 minutes
Warm-up - Squat - bar x 10, 95x5, 135x2, 155x1

Squat ----------------- 3x5 180 lbs
Military Press ---------- 3x5 120 lbs
Row ------------------- 3x5 120 lbs
Chin-ups -------------- 1x8 1x8

Notes:
I just started using the squat warm-up four workouts ago and what a difference it makes, especially now that I'm at a squat weight that is very challenging for me. In particular, the last two sets that let you "feel" the weight, but are not the working sets. Speaking of challenging, I now know what it's like to really work at a movement. I've been raising my squat 5 pounds every workout and I'm approaching my maximum. The last three workouts I've amazed myself that I actually did my 3x5. I found that I am able to summon every thing I have to do the reps. I've never felt that before. I feel that way after deadlifts too. It's not the muscle failure feeling because I'm able to finish with good form and timing…it's hard to describe, but what a feeling. You don’t get that feeling with bicep curls. I think this may be another area people miss out on when they just isolate certain muscles instead of the whole body.

MP has been the same weight for the third straight workout, but I was stronger this time. My form was not good the last two reps, I found I arched my back to get the weight up. I'll stay at 120 and work on keeping form next time.

Rows are still going up.

First time I did 2x8 chins (and I make sure I go all the way down each rep). I suspect it's because I'm not doing pushups during my routine anymore.

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What don't kill you make you more strong -- Metallica - Death Magnetic