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Old 09-21-2007, 02:51 PM
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iron_worker iron_worker is offline
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Join Date: Jan 2007
Location: Saskatoon, Sk, Canada
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Friday Sept 21/07


Workout A


bench
- bar x a few? (warmup/stretch)
- 115 x 6 (warmup)
- 150lbs 3x5 (working sets)

The first set always seems heavy then they just get better. Last year I was at 155lb 5x5 so I'm lookin forward to blowin by this soon.

squats
- bar x 10 ish (warmup/stretch)
- 115 x 6 (warmup)
- 165lbs 3x5 (working sets)

Still going up. Awesome.

standing rows
- 95lbs x 8 (warmup)
- 130lbs 3x5 (working sets)

Finally going up to the 45 plates next time! Woo.

Military Press

-bar x a few (warmup)
-65lb x 6 (warmup)
-95lb 3x5 (working sets)

Squeezed this workout in here even tho it doesn't belong but I had to since I forgot it wednesday. Finally moved up to 25lb plates. Nice.

Accessory Lifts

Dips
- bodyweight + 12.5lbs 3x10

I did the 2.5lb jump cause I thought with the added military press it would be harder. My partner says I don't quite make it to 90 degrees on my elbows when I do this. I go as low as I can without it hurting. It hurts under my collar bone. Is this bad?

Cable Ab pull down

- 60bs x10 (warmup)
- 120lbs 3x10


Diet:

8am - Weight gainer shake and a banana

10am - Ravioli and ground beef

noon - ravioli and ground beef

1 - energy and an ephedrine

1:30 - workout

PWO - weight gainer shake

4:30 - noodles and tuna

I'll try to eat once more before I head out 2nite.


Iron Worker
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