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Old 11-30-2007, 02:05 PM
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iron_worker iron_worker is offline
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Join Date: Jan 2007
Location: Saskatoon, Sk, Canada
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Fri Nov 30/ 2007

Well I missed wednesday cause I was much too sore to do anythign really. I was still feeling a little tight today but I decided to get to the gym and take it easy on anythign back related.

Inclined Leg Press
2 plates x8 (warmup)
4 plates x5(warmup)
6 plates x 5
8 plates 3x5

Didn't do squats today. I tried some freeform reps with just the bar and I could feel my back tightening up so I called them off. I wanted to get in there so bad but I knew it would be a bad idea.

Sitting Military Press
45lbs x 5 (stretch)
85lbs x 4 (warmup)
105lbs x 1 (weight acclimation)
125lbs 1x5,1x3
115lbs 1x5

Arms petered out pretty quick today. Also, I tried to use my legs to push my back firmly into the seat so I wouldn't be hurting it anymore. I think I need to eat more carbs but I need groceries SO bad right now. Also might have went a little heavy on warmup.


Pull ups

BW+ 20lbs - 3x5

Felt alright. Had to focus on keeping my abs tight cause the weight belt really wants to wrench on my back muscles otherwise. You dont' realize how much you use your lower back till you hurt it.

Standing Calf Raises
90lbs x 8 (warmup)
180lbs x 8 (warmup)
285lbs 3x10

Heavy.

Hamstring Curls (machine)
105lbs 3x10

Well the inclined leg press must use more glutes cause this seemed real heavy. I think I might even call it a fail. Hmmm.

Bench
bar x 8 (stretch)
135lbs x 10
155lbs x 8
175lbs x 6
185lbs x 3

I felt bad for missing wednesday bench so I decided to do something for it anyways. I didn't think I'd be able to complete my full 3x5 set at 195lbs so I just decided to work up to a heavy set for fun. Felt good. Higher reps has a totally different feel.

Diet

10am - Weight Gainer + orange

12 - chicken wrap

2:00 - Single burg (on bread...?)

2:30 - 3 scoops NO explode

2:45 - workout

PWO - weight gainer shake

PPWO - 1/2 a chicken breast and a glass of milk (had to change my gf's tire so I just quickly muched something down)

I dunno about later. Not much to pick from. I'm going shopping tomorrow morning. God do I need to...

Thoughts
Well my back is getting better but its not there yet...obviously, its only been like 4 days. I was really sad about missing squats but I know its for the best. Felt good to get out there and do something anyways. I think the extra blood flow and stretching effect should help the healing. I hope anyways. Hoping to at least do a light squat set by monday.

IronWorker
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