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