Wed Nov 7/07

Well we deloaded the rest of what we're going to deload today. I kept ab work up in weight. I didn't think it would be crucial to deload abs since they are going pretty well.

Workout A

bench
- bar x 6 (warmup/stretch)
-135lbs x 5 (warmup)
-155lbs x 2(weight acclimation)
-175lbs 2x5 (work sets)

Deloaded bench. Chest was a little tight but it didn't feel too too heavy so hopefully I can power through my sticking point when I get there.

Squats - Light Day
- bar x 5 (warmup/stretch)
- 115lbs x 5 (warmup)
- 135lbs x 3 (weight acclimation)
- 165lbs 2x5

No mirror for the squat rack we were on today...felt weird not being able to check form. Weight felt nice tho.

Standing Rows
- bar x 5 (stretch)
- 95lbs x 5 (warmup)
- 115lbs x 3 (warmup)
- 150lbs 2x5

These feel pretty good at this weight. Still hard on the lower back tho. I think I'm gonna have to swap these to DB rows.

Accessory Lifts

Dips

bw + 5lbs

Got my rep speed up today so I'm gonna focus on keeping that a bit higher this time around. Got slowed way down last time.


Cable Ab pull down

-100lbs x10 (warmup)
-155lbs 3x10 (work sets)

Side bends

- 60lbs x 8 (warmup)
- 75lbs 3x10


Diet

8am - weight gainer

11:30 - double burger

2:00 - too much noodles, giant chicken brest, 2 ephedrine, energy drink

2:45 - Workout

PWO- shake

PPWO - little bit of noodles and tomato sauce (still feelin full from 2:00)

7:00 - Gonna have some McDonalds... mmm

9:00 - Tuna/Noodles


IronWorker