Fri Nov 9/ 2007

I went out late last night and got up early this morning. Was definately not an energy packed day... blah.

Squats - Light Day
bar x 5 (warmup)
115lbs x5 (warmup)
135lbs x4 (weight acclimation)
165lbs 3x5 (work sets)

Easy peasy. But I guess thats what light day is.

Standing Military Press
45lbs x 5 (stretch)
75lbs x 3 (warmup)
85lbs x 1 (weight acclimation)
115lbs 2x5 (work sets)

Accidentally did 120lbs on my 1st set but I put it back to 115lbs for the second. Should have just done the 120 and took the progression. Lol

Deads
60kg x 4 (stretch)
80kg x 2 (warmup)
100kg x 1 (weight acclimation)
120kg x 3 (work set)

Felt pretty nice. Deads once a week is definately where its at for now.

Pull ups

BW+ 17.5lbs - 2x5, 1x3

I couldnt' remember the right weight and I went up 5lbs by accident. Failed out on the last set. Only got 3 reps on the last set. I think I'll just drop back to 15lbs next time and keep on going. Ooops.

Standing Calf Raises
90lbs x 8 (warmup)
180lbs x 8 (warmup)
270lbs 3x10


Hamstring Curls (machine)
80lbs x 5 (warmup)
90lbs 3x10

I went back to 90lbs and made sure I got the squeeze at the end of the curl. Feels much better. I'll go up from here.


Diet

8:30am - Weightgainer

10:30am - Double burg

noon - tuna + rice + mixed veggies

3:00 - chicken breast + noodles

3:45 - NO explode (3 scoops)

4:00 - workout

PWO - weightgainer

PPWO - 1/2 can campbells chunky chicken soup + 1/2 can tuna

later - going out..again...bad me


Thoughts,

Well considering I was tired as hell today the gym went better then expected. I'll have to do pull ups right next time but so far back on track and almost back to my original stall out weights.

IronWorker