Mon Nov 19/07


Workout A

bench
- bar x 6 (warmup/stretch)
-135lbs x 5 (warmup)
-155lbs x 3(weight acclimation)
-175lbs x 1 (weight acclimation)
-190lbs 3x5

Well I was feeling pretty good after the 2nd set. I was only supposed to do a 2x5 and then do a 3x5 with the same weight next time but I decided I could try it this time and if not hit it again next time. BUT I nailed it! My buddy said my 3rd set looked better then the 2nd. I was pretty focused. Back into 3x5, yes!


Squats
- bar x 5 (warmup/stretch)
- 135lbs x 5 (warmup)
- 175lbs x 3 (weight acclimation)
- 205lbs x 1 (weight acclimation)
- 220lbs 2x5

Damn, I'm feeling good about these. Next time 220 3x5 and then on the the 2 wheels.

Standing Rows
- bar x 5 (stretch)
- 115bs x 5 (warmup)
- 135lbs x 3 (warmup)
- 160lbs 3x5

Back to where we left off, felt good too.

Accessory Lifts

Dips

bw + 15lbs

Done.

Cable Ab pull down

-110lbs x10 (warmup)
-170lbs 2x10, 1x8 (work sets)

I think this was a fail at about 8 so I'm gonna keep this one next time.

Side bends

- 85lbs 3x10

Some guys we're doing some ridiculous workout with the 90lb DBs with alot of forced reps and whatnot and didn't look like they were gonna be done anytime soon so I just did 85lbs again. Glad I did cause damn it was still heavy.

Diet

10am - weight gainer

noon - noodles + chicken breast + veggies

2:00 - double burg

3:00 - 3 scoops NO explode

3:15 - Workout

PWO- weightgainer shake

PPWO - chicken wrap

7:00 - Doing some hw then going out, dont' know what I'll eat...


Thougths

I'm pretty happy about today's workout. Everything felt pretty damn solid. I'm tired but in a very refreshing weight. I think I'm gonna be up in weight come monday. I'm crossing my fingers for 185lbs.

IronWorker