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
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