Sunday Jan 27/08
Squats (heavy day)
- bar x 5 (warmup/stretch)
- 135lbs x 4 (warmup)
- 185lbs x 2 (weight acclimation)
- 205lbs x 1 (weight accl)
- 225lbs x 1 (weight accl)
- 240lbs x 2 (heavy double...PR!)
- 215 1x5, 1x3
Nailed my heavy double. Don't think I've ever lifted heavier. My work sets took a beating afterwards but... o well?
Bench (volume day)
- bar x 8 (warmup/stretch)
-115lbs x 5
-135lbs x 3(weight acclimation)
-155bs x 1 (weight acclimation)
-165lbs 4x8
Woot.
Pendlay Rows
- 35kg x 5 (warmup)
- 45kg x 3 (warmup)
- 55kg x 2 (weight accl)
- 65kg 3x5
Hmmm, these are still going ok I think. I hope to keep up this progress for a while yet.
Accessory Lifts
Dips
bw + 40lbs - I don't think so...
bw 3x10
Was just dead after volume bench. Dunno how I died off so fast but I just had nothing left for this.
Cable Ab pull down
-120lbs x6 (warmup)
-170bs 3x10
Side bends
90lbs - 3x10
These are always heavy.
Diet
10:30am - 1.5 scoops of whey in 2/3 cup of oatmeal
11:30 - workout
1:30 -PWO - 1 scoop isolate
2:00- PPWO - chicken wrap, veggies
4:00 - chicken breast + almonds + veggies
6:30 - spinach, tuna, olives, pickles, mustard
Thougths
Well squats and bench went pretty sweet. Not sure why I died so hard on dips today but it'll go better next time. I had a rough sleep last night since my gf got some sort of crazy infection in her ankle so I was up late. Considering everything, it went pretty good.
IronWorker
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