Thurs Jan 24/08

Weighed in at 171lbs today. We switched our weigh in day to thursday so 1.5lbs loss in 5 days...stilll doing.

I also should mention I got my body comp test done today by a buddy who is in Kin and has to do a report on a # of ppl he tests. So I'm waiting for the results on that. Should be interesting.

Squats(volume)
- bar x 5 (warmup/stretch)
- 115lbs x 5 (warmup)
- 135lbs x 3 (warmup))
- 165bs x 2 (weight acclimation)
- 180lbs 3x8

These volume days just kill me. I have never really gone over 5 reps till we started this squat workout.


Bench (heavy)
- bar x 5 (warmup/stretch)
-135lbs x 3(warmup)
-155lbs x 2
-175lbs x 1 (weight accl)
-195lbs x 1 (weight accl)
-205lbs x 3
-175lbs 2x5

Felt good to get this done. I tried for a 4th rep on the 205 set but my spotter started pulling it in too early since he thought I was doing 3. Didn't quite make it but o well, I got the 3 I needed.


Pendlay Rows
-35kg x 5 (stretch/warmup)
-45kg x3
-55kg x 1 (weight accl)
-62.5kg 3x5

This felt pretty good. I'm really glad we dropped back and started working on explosiveness/form. I think the progress might continue on for a bit...I hope. ha

DB Military Press
-27.5lb x 5
-35lb x 3
-45lb x 8
-42.5lbs 1x6,1x5

Haven't done these in a long long time. Somehow keep forgetting to rotate them in. Well I think the heavy triple on bench definately had something to say in my performance on this exercise. Ah well.


Pull-Ups
bw + 10lbs 3x5

HeAvY on row days.

Accessory Work

Calf Raises

180lbs x 8 (warmup)
270lbs x 6
330lbs 3x10


Glute/Hamstring curl

-25lb 3x10

Tried a new machine where you stand up and do one leg at a time. You can't really cheat at all. I like this machine much better then the seated one.

Diet

9:30- 1.5 scoops whey, 2/3 cup oats

10:45 - workout

12:30 - PWO - 1 scoop isolate

1:00 - PPWO - chicken wrap and veggies

4:00 - chicken breast, almonds, veggies

6:00 - spinach, tuna, pickles, olives, mustard

8:00 - 1.5 scoops whey

9:00 - cheesecake...mmmmm it was my buddy's bday....oh yeah, also had some beers. lol Oh well, cheat meal.

Thougths

This day went pretty solid as well. I got through almost everything. Any progress is good progress when cutting. Also, I realized just how much fat I'd gained when I bulked. Ha. I was so strong tho.

IronWorker