Wed Sept 19/ 2007

Squats
bar x 8 (warmup)
115lbs x 5 (warmup)
160lbs 3x5

For some reason my first set sucked pretty bad. Leaned way forward on the last rep and felt pretty awkward overall. But I really focused on my breathing and pushing off my heels and finished the last two sets hard. Going up again. Woot!


Deads
40kg x 6 (warmup)
60kg x 4 (warmup)
80kg x 2 (warmup)
112.5kg x5

I found the 1.25kg plates so we decided to drop back and try to nail our form out a little better. This felt better so I think I'll try to go up from here with the 2.5kg jumps. Really gotta concentrate on keeping my ass down tho. Scared I'm gonna hurt my back if I let it slip too far one of these times.

Standing Military Press

WHAT THE HELL! I completely forgot about doing these! Holy crap, I should have known too cause I said "wow, quick workout today." as we were leaving. Dummy! Not sure if I should pick them up on friday again... on bench day...? We'll see.

Pull ups -

BW+ 10lbs 3x5

Last rep I used a little leg movement to get going but I think I'll go with it. Might have to start 2.5lb increases.

Standing Calf Raises (machine thing)

90lbs x 10 (warmup)
180lbs x 6 (warmup)
245lbs 3x10

Felt pretty good, nothing too special to report. Guess I thought I should add those weights are plus BW.



Diet

9am - Banana and a weightgainer...mmmm

noon - can of tuna and noodles

2pm - burger, energy drink, 2 ephedrine (this little combo has a hell of a kick! woo!)

PWO - Forgot my shake at home but I had it right when I got home after the gym so hopefully thats ok.

5pm- 6 perogies and a chicken breast

I'll have something else to eat later at 7:30 or so and maybe a shake right before bed.

IronWorker