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Monday Oct 29/07

Well I partially started my deload today. I did lighter squats with a
2x5 format. I thought maybe I could squeeze out one more progression on bench but I guess I thought wrong. O well.

Workout A

bench
- bar x 10 (warmup/stretch)
-135lbs x 5 (warmup)
-155lbs x 3(weight acclimation)
-175lbs x 1 (weight acclimation)
-190lbs 1x5, 1x4 (work set)
-185lbs 1x4

Well I saw this one coming. 185lbs last time I barely finished so I guess thats it for a bit now. Time for a deload session.

Squats - Deload
- bar x 6 (warmup/stretch)
- 135lbs x 4 (warmup)
- 165lbs x 2 (weight acclimation)
- 195lbs 2x5

This felt pretty good. Still kinda heavy but not pushing nearly as hard as I was. I guess thats the idea behind a deload.

Standing Rows
- 95lbs x 5 (warmup)
- 115lbs x 3 (warmup)
- 135lbs x 2 (weight acclimation)
- 160bs 3x5 (working sets)

Since we didn't deload on bench today we thought we'd do one more progression on these. Squeezed these out pretty nicely but they sure do wear on my back. I'll be deloading these next time.

Accessory Lifts

Dips

bw

Well bench destroyed my tris and chest so I had a light dips day. Felt good to get a little more speed on my reps.


Cable Ab pull down

-150lb 3x10 (work sets)

Side bends

- 70lbs 3x10


Diet

7:30am - Weight Gainer + banana bread

10am - chicken bacon ranch sub

noon - lasagna

2:00 - burger, 2 ephedrine, energy drink

2:45 - Workout

PWO- shake

PPWO - Chicken and noodles w/tomato sauce

later - might go out drinkin so that might be a downer on the workout...


IronWorker