Sun Jan 6/08

We have switched to tues/thurs/sun workout now since our schedule is pretty full on mon,wed,fri this semester.

I slept for about 4 good hours last night... shit. So I knew today wasn't going to feel too good but I gave it a go anyways. I really gotta get into a groove of waking up at about 9:00 every morning and then it should start going better.

Weighed in at 176lbs today. Another 2lbs off. Good.

Bench
- bar x 6 (warmup/stretch)
-135lbs x 5 (warmup)
-165lbs x 3(weight acclimation)
-185lbs x 1 (weight acclimation)
-205lbs 1x3,1x2

Well I tried to drop back to a 3x3 today but this was the first exercise we did and I just had no gas in the tank. I'm hoping with some solid sleep I can master this next time. I've done better than this before so I can only go up from here...I hope.

Squats
- bar x 5 (warmup/stretch)
- 135lbs x 5 (warmup)
- 185lbs x 3 (weight acclimation)
- 205lbs x 1 (weight acclimation)
- 225lbs 3x3

Pretty damn heavy but I was just happy I finished.

Pendlay Rows
-20kg x 5 (stretch)
-40kg x 4 (warmup)
-50kg x 2 (weight accl)
-60kg x 1 (weight accl.)
-67.5kg 3x5

These P. Rows don't feel natural to me. I'm not sure if I'm doing them right. I need to do some reading/asking questions.

Accessory Work

Calf Raises

180lbs x 8 (warmup)
270lbs x 6
310lbs 3x10


Pull-Ups

BW 3x5

Well I was reading in a fitness mag (not sure which one) and they showed pull ups as having your palms facing away from you...I've been doing them palms in...so I've potentially been doing chin ups all this time. I'm so confused. Can someone clarify?

Glute/Hamstring curl

- 70lbs x 8 (warmup)
-90lbs 3x10?

I don't know about these anymore either. I think I've been cheating by letting my back off the seat. Pretty frustrated here, I think I have to reset and do them properly.

Diet

10:00 - 1.5 scoops whey, 2/3 cup oats

11:00 - workout

1:30 - Cheat meal...McDonalds... mmmm

Thougths

Pretty upset about not not sleeping and it screwing up my workout. I'm hoping to get back on track this week. I really wanna push my weights up some more with this 3x3 work.

IronWorker