Tues Jan 22/2008


Deads
60kg x 5 (stretch)
80kg x 3 (warmup)
100kg x 1 (weight acclimation)
125kg x 1 (weight accl)
145kg x 1 (work set)

I tried the first set for 2 and only got one. So I rested a couple minutes and tried for another single but I didn't want to hurt my back again so I left it. I'm still pretty happy with this result as its a 5kg PR for my 1RM.

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


Accessory

Dips

bw x 5 (warmup)
bw+37.5lbs 3x10

These always go better on none bench day....imagine that...lol

Cable Crunches

120lbs x 8
165lbs 3x10

Felt pretty easy actually.


DB Side Bends

55lb x 5 (stretch)
85lb 3x10

Was back to health again and ready for action on these. Gotta work my way back up now.


Diet

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

10:00am - ECA stack

10:30 - workout

12:00 - PWO - 1 scoop isolate

1:00 - chicken wrap

3:00 - spinach, can of tuna, olives, pickles, mustard

5:00 - chicken breast, almonds, veggies

thats it for now


Thoughts

Well I intended on doing a heavy double for deads today but I guess I'll take a 5kg PR anyways! Overall this gym day improved my mood which is good cause that hasn't been the norm lately.


IronWorker