Wed Dec 12/ 2007

Deads
60kg x 4 (stretch)
80kg x 2 (warmup)
100kg x 1 (weight acclimation)
125kg x 5 (work set)

Finally getting back in there with deads. It feels so much better to do deas first and on a light squat day.


Squats
bar x 5 (stretch)
115lbs x 5 (warmup)
135lbs x 3 (warmup)
155lbs x 1 (weight accl. Sorta)
165lbs 3x5 (work sets)

Squats felts pretty heavy for what they were. Deads just drain me but thats why we put light squats on deads day. Good combo.

Accessory

Dips
bw x 6 (warmup)
bw+25lbs 3x10 (work sets)

Seems hard to just jump in on these when tris are not really warmed up at all. Might have to spend a little more time on the warmup for these on non bench days.

Cable Ab pull downs

120lbs x 6 (warmup)
180lbs 1x10, 1x8, 1x7

Just didn't have the mustard today. Going to back off on these 15lbs or so and get my form back.

Side Bends

95lbs 3x10

I'll do 95lbs again. That third set is just hell.


Diet

7:30 - bowl of poridge + 1.5 scoops whey

9:30 - plain burg (runnin out of groceries)

11:00 - chicken breast and veggies

12:30am - 1.5 scoops whey

2:00 - final exam... blah

4:45 - Tuna wrap w/ pickles

5:00 - 3 scoops NO explode

5:30 - workout

PWO(7:00) - 1.5 scoops whey

PPWO(7:30) - 75g whole wheat spag + chicken breast



Thoughts

Glad to be going back up in deads. I think I'll jump to 130kg next time and then probably go back to 2.5kg increments again after that. Heavy deads on light squat day is key for me. Hopefully I can keep up some strength gains on my cut.

IronWorker