Mon Dec 17/07
Weighed in today...182lbs... shit. I lost 5lbs which is much too much. I must be underestimating the amount of cals I'm getting. I figured I could eyeball it better, guess not.
Bench
- bar x 6 (warmup/stretch)
-135lbs x 5 (warmup)
-165lbs x 3(weight acclimation)
-185lbs x 1 (weight acclimation)
-205lbs 2x5,1x4
Had an exam again today at 2 until 5 so I ate at about 1 and not again till 5 so that screwed me up big time. Energy was lacking. I was pretty damn close tho, one rep shy. I'll get it on friday.
Squats
- bar x 5 (warmup/stretch)
- 135lbs x 5 (warmup)
- 185lbs x 3 (weight acclimation)
- 205lbs x 1 (weight acclimation)
- 220lbs 3x5
Back up to my last PR...seemed really heavy but I'm going to attribute that to the poor nutrition and sleep due to finals. Hopefully 225lbs on friday goes alright.
Pendlay Rows
- bar x 5 (stretch)
- 45kg x 5 (warmup)
- 55kg x 3 (warmup)
- 65kg x 2 (acclimation)
- 77.5kg 3x5
I think I gotta drop some weight...might be doing something wrong cause these definately are not going up very smoothly. My upper back motion gets worse and worse as I get tired.
Accessory Lifts
Dips
bw + 27.5bs
Pretty heavy but I finished. Had to use just a chain too cause I couldn't find the belt... slightly painful.
Cable Ab pull down
-120lbs x6 (warmup)
-165lbs 3x10 (work sets)
Well I stalled out at 180lbs so I decided to reset to 165lbs to get my depth all the way and whatnot. Was still heavy but felt good to get good form again.
Side bends
- 85lbs 3x10
I decided since I was deloading crunches I'd deload this too. Got some more depth out of my reps, I'm glad I dropped some weight.
Diet
8:30am - soy milk and bran flakes with 1.5scoop whey shake
10:30 - can of tuna + spinach + brocolli + cauliflower + italian
12:30 - 1.5 scoops whey
5:00 - 1.5 scoops whey, veggies, and 3 scoops NO explode
5:30 - workout
PWO- 1.5 scoops whey with soy milk
PPWO - trimmed steak, 2 potatoes, veggies
Well its 8:45 now since the gym went late cause of the final today.
Thougths
Didn't finish bench but the lack of food was a likely suspect. My cals have obviously been too low as well. Exams are also bad for sleep. All of these factors add up to one tired day at the gym. I'll try to get back on track soon.
IronWorker
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