Mon Dec 3/07
Weighed in today at a shade under 185lbs. +15lbs since the beginning of september... not bad.
Workout A
bench
- bar x 6 (warmup/stretch)
-135lbs x 5 (warmup)
-165lbs x 3(weight acclimation)
-195lbs x 1 (weight acclimation)
-215lbs x 1 (PR)
-225lbs x 1 (PR!)
Shit son, max day for bench went sweeeet! My goal was to put up 215 since last time I did 205 and it was pretty solid. Well, 215 felt so niceI went for 225. Finally! Its been a long time in the making but it feels good. 4 plates!
Squats
- bar x 5 (warmup/stretch)
- 135lbs x 5 (warmup)
- 175lbs x 3 (weight acclimation)
- 205lbs x 1 (weight acclimation)
- 225lbs 1x3
- 205lbs 1x4, 1x2
My back was not back to full strength apperently so I guess max day couldn't happen today...damn. O well, a week or two more and we'll see.
Pendlay Rows
- bar x 5 (stretch)
- 40kg x 5 (warmup)
- 60kg x 4 (warmup)
- 65kg 3x5
Well this was the first day for these and it felt alright. Wasn't really sure where to put the weight which is why I'm kinda all over the place. I think these will definately be better for upper back.
Accessory Lifts
Dips
bw + 20lbs
Not too bad.
Cable Ab pull down
-100lbs x8 (warmup)
-170lbs 2x10, 1x8 (work sets)
Heavy as hell. Actually did side bends first... I think this burned me out a bit for this.
Side bends
- 90lbs 3x10
Woo this makes me sweat.
Diet
7:30am - weight gainer + banana
11:30 - noodles + chicken breast + veggies (couldn't eat till then cause I had a lab final)
1:30 - burger
2:15 - 3 scoops NO explode
2:30 - Workout
PWO- weightgainer shake
PPWO - 1/2 can of soup + 1/2 can tuna
7:30 - Gonna eat the rest of that soup
Thougths
Well I'm a little sad I couldn't do max attempt on squats today but I guess its only been a week since my injury. Oh well, bench was sweet. I was hoping to do my max day for everything before I finished my bulking diet... O well, I pushed a little too hard and this is what I get. Cutting starts next week probably and the new style workout plan. Should be interesting.
IronWorker
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