Monday Dec 10/07

Weighed in today as a checkpoint for my cut since it starts today. I'm tipping the scales at 187lbs right now. So thats +17lbs since beginning of sept. I'm pretty happy with that. Now to shed some of the fat...

Bench Day with #1 Accessory

bench
- bar x 6 (warmup/stretch)
-135lbs x 5 (warmup)
-165lbs x 3(weight acclimation)
-185lbs x 1 (weight acclimation)
-200lbs 3x5

Broke the 200lb barrier today for my 3x5. Felt real nice.


Squats
- bar x 5 (warmup/stretch)
- 135lbs x 5 (warmup)
- 175lbs x 3 (weight acclimation)
- 195lbs x 1 (weight acclimation)
- 210lbs 3x5

Going back up again now that my back is healin up nice. Should be back up to that 225 3x5 by next week. (which seems to keep evading me time after time....lol)

Standing Military Press (DBs)
- 25lb x 5
- 35lb x 3
- 45lb x 1
- 45lb 3x5

Wasn't really sure what to do with the weights since we've never done this exercise with DBs and never on a bench day so that explains why I was a little high on the warmup. Felt pretty good, I'm hoping this helps out BB OHP alot.


Pendlay Rows
- bar x 5 (stretch)
- 40kg x 5 (warmup)
- 50kg x 3 (warmup)
- 60kg x 2 (acclimation)
- 72.5kg 3x5

After military press this seemed pretty damn heavy for some reason. 70kg felt good last week, this seemed really heavy. I completed tho so I guess I'll move up.

Accessory Lifts

Pull ups

bw + 25lbs
1x5,1x4,1x2.5

Failed. Never done these after rows and so I guess I'll have to work on this weight for a time or two.

Calf Raises
-90 lbs x 8
-180lbs x 8
-295lbs 3x10

Dang, heavy.

Glutes/Hamstring Curls
- 60lbs x 8
- 100lbs 3x10

Felt much better on a non deadlift day.

Diet

10am - oatmeal + protein powder

10:45 - Heart of lion energy thing (whoa!)

11:15 - Workout

PWO - 1.5 scoops protein shake

PPWO - chicken breast wrap w/ pickles and a little italian dressing + some green beans

4:00- 1.5 scoops protein powder + mixed veggies

5:45 - Cardio -2mins warmup @ 2.5mph
15mins job @ 5.0mph
4mins cooldown @ 2.5mph

6:30 - 150g Chicken breast, 50g whole wheat pasta, green tea, handful of mixed veggies

8:30 - 1.5 scoops protein + mixed veggies

10:30 - chicken breast + veggies

Thougths

Damn happy about 200lb bench and happy that squats are on the rebound back up now. Just need to get used to this new workout style and make sure I keep my diet in order and I'll be alright. Should start shedding some pounds right away.

About the cardio...damn I'm out of shape! Haven't really done any cardio since last year at about this time. Guess I gotta start somewhere...

IronWorker