Thurs Jan 31/08

Weighed in today...much to my surprise I'm down to 168lbs....thats 3lb loss. I thought for sure I'd gained. I'm pretty sure I must have lost a bit of muscle there. Damn. I guess I'm officially single digit bf % now.

My calculations estimate me to be around 9.5% bf now.

Squats(volume)
- bar x 5 (warmup/stretch)
- 135lbs x 5 (warmup)
- 155bs x 3
- 175lbs x 1 (weight accl)
- 185lbs 3x8

Whoa man these make me tired but I'm glad we're doing them. I can really feel my endurance getting better.

*EDIT* Forgot to mention that I didn't notice my hands going numb. I forgot to look out for it though so I'm not sure if I just wasn't looking for it or it wasn't happening. Pretty sure it didn't happen though.


Bench (heavy)
- bar x 5 (warmup/stretch)
-135lbs x 3(warmup)
-155lbs x 2
-175lbs x 1 (weight accl)
-195lbs x 1 (weight accl)
-210lbs x 2

Not too bad. I was going to try for 215lbs but I decided to go on the safe side. I tried for rep 3 but it wasn't quite there. My spotter told me I was damn close though.

I made alot of noise while trying though...lol actually scared the guys that were installing a new mirror. haha


Pendlay Rows
-30kg x 5 (stretch/warmup)
-40kg x4
-50kg x 3 (weight accl)
-60kg x 1
-67.5kg 3x5

Done and done. Really trying to maintain explosiveness on these. Gets a little wild sometimes. ha

Accessory

Dips

bw x 5 (stretch)
bw + 40lbs 3x10

This was an odd workout on these. First set was almost fail, second set was easy, and the third set was almost fail again? W/E moving on! lol


Hanging Leg Raises

bw 1x10,1x8,1x6

Trying a new main ab exercise and oh man its tough! This would should help work those abs nicely.


Side Bends

70lbs x 5 (stretch)
95lbs 3x10

These always suck. But I finished.


Diet

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

10:45 - workout

12:30 - PWO - 1 scoop isolate

1:00 - PPWO - chicken wrap and veggies

3:00 - can of chicken, spinach, pickles, olives, italian

5:00 - steak, whole wheat pasta, veggies

7:00 - chicken breast, veggies

9:00 - not too sure yet....

Thougths

Well I'm pretty happy with today's results. High volume squats are coming along nicely. My bench has taken a slight hit for max performance I think but not as bad as I'd initally thought so thats good and bad. I'm pretty much sick of cutting so I'm glad mexico is in 2 weeks!


IronWorker