Friday Dec 7/07


Workout A

bench
- bar x 6 (warmup/stretch)
-135lbs x 5 (warmup)
-155lbs x 3(weight acclimation)
-175lbs x 1 (weight acclimation)
-195lbs 3x5

Well, I had an exam just before this so I had missed a meal. We went to subway to grab a meal just before the gym but the energy hadn't quite kicked in yet. This was a real hard push but I completed so I'm pretty happy about that.


Squats
- bar x 5 (warmup/stretch)
- 135lbs x 5 (warmup)
- 175lbs x 3 (weight acclimation)
- 195lbs x 1 (weight acclimation)
- 205lbs 3x5

Desided I'd start a deload to get my back strength to where it should be again. In a couple weeks I'll be back up so hopefully that goes well. Today felt pretty heavy considering the weight but not impossible.

Pendlay Rows
- bar x 5 (stretch)
- 40kg x 5 (warmup)
- 50kg x 3 (warmup)
- 60kg x 2 (acclimation)
- 70kg 3x5

This felt pretty good. I think we're gonna have to find those 1.25kg plates tho cause 5kg jumps will add up in a hurry. I think I'm gonna like the pendlays.

Accessory Lifts

Dips

bw + 22.5lbs

Done.

Cable Ab pull down

-120lbs x6 (warmup)
-175lbs 3x10 (work sets)

Pretty heavy but I did these first today and I completed them. Nice.

Side bends

- 90lbs 3x10

Did the 90lbs again and it felt a little better then last time. I'll go up to 95lbs next time.

Diet

7:30am - weight gainer + orange

9:00 - McDonalds breakfast ... so good but so bad! lol

11:00 - homemade burger

1:00 - chicken breast and noodles and veggies

5:00 - 6" chicken breast sub for some quick gym nutrition

5:30 - 3 scoops NO explode

5:45 - workout

PWO- weightgainer shake ( last one! Now I start my cut on monday)

PPWO - can of tuna, noodles, 1/2 can green beans

Well its 8:45 now since the gym went late cause of the final today.


Thougths

Well I'm pretty happy about completing bench today as well as starting to get back on track with Squats. I'm not at the weight I want to be at yet but I know it'll come with time. Just gotta be patient is all.

IronWorker