Sat Dec 22/07
Weighed in at 180lbs. Not too bad...2lbs off since monday. Still a little too fast for my liking tho.
Bench
- bar x 6 (warmup/stretch)
-135lbs x 5 (warmup)
-165lbs x 3(weight acclimation)
-185lbs x 1 (weight acclimation)
-205lbs 1x4,1x5,1x2
Had a messed up bench day. I am pretty upset about it. On the first set it was feeling really good and must have got a little excited and lost form. The bar came too far up towards my face and instantly caused my shoulders to die. Shit. I waited 10 mins till the next set which I finished but my shoulders just didn't have anything left after that. I am pretty sure had I kept form I would have finished. O well.
Squats
- bar x 5 (warmup/stretch)
- 135lbs x 5 (warmup)
- 185lbs x 3 (weight acclimation)
- 205lbs x 1 (weight acclimation)
- 225lbs 3x5
Finally! 4 plates for reps! My last workout before christmas too so thats a good present to myself. So pumped.
Pendlay Rows
- bar x 5 (stretch)
- 40kg x 5 (warmup)
- 50kg x 3 (warmup)
- 65kg 3x5
Dropped 10kg and just tried to nail the form today. Felt pretty good, I hope the second time going through these goes better.
Accessory Lifts
Dips
bw + 30lbs
Done and done!
Cable Ab pull down
-120lbs x6 (warmup)
-170lbs 3x10 (work sets)
Moving back up. Having good form feels much better.
Side bends
- 90lbs 3x10
Got my form figured out. Making sure to stay in one plane while performing the exercise. Really helps isolate the obliques.
Diet
9:30am - 2/3 cup of oats, 1.5 scoops whey
10:30 - 1 caffeine, 1 ephedrine
11:00 - workout
1:00 - PWO - 1.5 scoops whey
2:00 - PPWO - chicken brest, 50g (unprepared) whole wheat pasta, veggies
Thats all for now...
Thougths
I shoulda had bench today which ticks me off but I'll get over it. I'll definately have 205 3x5 in my grasp soon.
Really happy about the squats and dips. Those numbers are making my last year's work pale in comparison...which is great.
Still on a cutting diet and losing weight. I can tell I've leaned out a bit and more to come. Gaining strength and losing weight so I'm happy with that too.
IronWorker
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