Thanks for the encouragement man. Always helps to hear from one of you guys every now and then. Gotta keep pressin on... I'm loving this program. Today was a pretty sweet day. Everything felt really solid and I got back on track with dips.

Monday Oct 15/07

Weighed in today and it says I'm up 2lbs from last wednesday. So, slow but steady climb in weight. Sounds good to me. Btw, my hand held bf tester reads me from 16.5-17.5% depending on the time of day etc. Don't know how accurate that is but that should give you an idea of my build.

Workout A

bench
- bar x a few (warmup/stretch)
-135lbs x 5 (warmup)
-155lbs x 1 (weight acclimation)
-170lbs 3x5 (work sets)

Seemed not too bad. Doing 175lbs for reps will be a pretty sweet day for me. I'm at least as strong on this now as I was last year at my peak.

Squats
- bar x 6 (warmup/stretch)
- 135lbs x 5 (warmup)
- 185lbs x 1 (weight acclimation)
- 200lbs 3x5 (working sets)

Cracked the 200lb barrier for reps today. Sweeeeet! Felt heavy but I think I held my form pretty strong and my depth was spot on. Lovin it.

Standing Rows
- 115lbs x 5 (warmup)
- 140lbs 3x5 (working sets)

These are still going up real nice. Happy here too.

Accessory Lifts

Dips
bw - 3x10

I changed up my grip and moved narrower. I also lean forward a bit now and its much easier on my acl. They seem harder but I'm not hurting myself now so thats whats important. Glad I can keep doin em.


Cable Ab pull down

- 80bs x10 (warmup)
- 135lbs 3x10

Accidentaly did 145lbs on my last set cause my partner was using that. I managed to finish but it seemed real heavy. lol Wonder why?


Diet

10:30am - Weight Gainer

noon - chicken breast + noodles

2pm - 2 ephedrine, energy drink (should have eaten here but didn't have time to make anything in the morning)

3:00 - Workout

PWO- shake

PPWO - 8 Perogies and a fish steak

8:00 - more perogies and fish

10 - shake before bed


Iron Worker