Tues Jan 8/2008

Last night was a late night so I had some pretty big bags under my eyes this morning. Needless to say my gym performance was about as good as I looked. lol Well it wasn't that bad.

I should mention I've been trying to add in cardio as much as possible. Not going to do it today cause I feel I tweaked my back on MP today so I'm gonna let it rest and go at it tomorrow. I started at 15mins at 5.0mph and have been increasing 1min every time. I'm up to 22mins as of yesterday.

Deads
50kg x 5 (stretch)
70kg x 4 (warmup)
100kg x 2 (weight acclimation)
120kg x 1 (weight accl)
135kg x 3 (work set)

Well last time I tested my deadlift max it was 140kg x 1.... so I'm improving slowly I think. Gonna try my max for 3 next week, stay tuned.

Light Squats
bar x 5 (stretch)
115lbs x 5 (warmup)
135lbs x 3 (warmup)
165lbs 3x5 (work sets)


BB Military Press
bar x 5 (stretch)
75lbs x 3 (warmup)
95lbs x 2 (weight accl)
115lbs x 1 (weight accl)
130lbs 1x3,1x2,1x2

Arg, stalled out again. I'm going to attribute this one to my gf calling me from the bar last night at 3am....was not too pleased when I had to go get her. I really want to get to that 135lbs mark so I can finally throw on the 45lb plates! lol I think my partner is frustrated with me too cause he could have them on but its easier to just switch the smaller plates. Ha, too bad for him.


Accessory

Dips

bw+32.5lbs 3x10

Felt way better then I thought it would? Well I won't complain.

Cable crunches

120lbs x 6 (warmup)
175lbs 3x10

I may have missed the last rep... damn.

DB Side Bends

100lbs 3x10

Damn, this exercise never feels good to me but it works.


Diet

9:30am - 1.5 scoops whey and bowl of oatmeal

10:00am - ECA stack

10:45 - workout

12:30 - PWO - 1.5 scoops whey

1:00 - whole wheat wrap, 1/2 can chicken, olives, pickles, spinach, little bit of italian ( I reccomend this to anyone!)

3:00 - can of tuna, spinach, olives, dijon mustard (better then I thought)

5:00 - 1.5 scoops whey with soy milk + almonds and veggies


Thoughts

Well the 1x3 dead is going alright so far... unfortunately my MP failed again. Seems like its very difficult to make progress with this exercise...especially now that I'm cutting.

I'm hoping to get a damn good sleep 2nite and the next night and hammer the gym on thursday morning. lol We'll see.

IronWorker