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Old 02-07-2008, 03:23 PM
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iron_worker iron_worker is offline
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Join Date: Jan 2007
Location: Saskatoon, Sk, Canada
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Thurs Feb 07/08

Weighed in at 165.5lbs today. Down another 2.5lbs. Didn't see that one comin. That means I'm down 21.5lbs since ~Dec 10...thats intense.

Should be right in the 8-9% bf range I would say... unless its muscle I'm losing. I really hope not. My strength has been coming back lately so I don't think so.

Squats(volume)
- bar x 5 (warmup/stretch)
- 135lbs x 5 (warmup)
- 155bs x 3
- 175lbs x 1 (weight accl)
- 190lbs 3x8

This high volume squat early in the morning really gets my heart going. I like it. It was real tiring today but I'm happy with my progress.


Bench (max)
- bar x 5 (warmup/stretch)
-135lbs x 3(warmup)
-155lbs x 2
-175lbs x 1 (weight accl)
-195lbs x 1 (weight accl)
-220lbs x 1
-225lbs x 0
-180llbs 1x5,1x3 (dead tired)

Well I wasn't sure if I should just go right up and try the 225lbs or if I should play it safe and hit the 220lbs. So i played it safe since if I didn't get the 225lbs then I probably would be too burnt to get anything else. So, I was too tired to get the next one but I'll try again next week. This means my strength on bench has not taken too much of a hit...or its recovered anyways lol.


Pendlay Rows
-30kg x 5 (stretch/warmup)
-40kg x4
-50kg x 3 (weight accl)
-60kg x 1
-70kg 3x5

Pretty dang heavy today. I finished but my form was getting a bit loosey goosey if you know what I mean.

Pull-Ups

bw +17.5lbs - 3x5

Done and done ... and even on a row day!

Accessory

Calf Work

180lbs x 8
270lbs x 6
345lbs 3x10

Some days on this seem real heavy and others not so much.

Hamstring Curl (sitting machine)

70lbs x 5 (warmup)
85lbs 3x10

These are going better now that I've dropped way back and am concentrating on form.


Diet

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

10:45 - workout

12:30 - PWO - Forgot my shake! wah!

1:00 - PPWO - chicken wrap and veggies

3:00 - can of tuna, lettuce, pickles, olives, italian

4:30 - 1.5 scoops whey in soy milk

6:00 - canned chicken, spinach, olives, pickles

8:00 - not too sure yet....

Thougths

High volume squats are really helping my endurance I think. Its also nice to give my body a break from the high intensity work 2x a week (especially on this diet). I'm glad my strength numbers are back up to at least close to where they were before. Lookin forward to a clean bulk after my mexico trip. Got big strength gain plans! One good thing about cutting is it makes your lifts look alot better relative to your weight lol.

Oh ya, we tried so hard not to forget rows today... and we didn't...but we forgot DB M. Press. Half a dozen of one, 6 of the other. Shit. DB M.Press just gets left out everytime. Thats sucks. I guess we really didn't have any extra time left today anyways.


IronWorker
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