Tues March 4/2008

Weighed in at 168lbs today. I was wearing sweat pants instead of the usual shorts so that might have put it up a bit. I'm now officially heavier then my workout partner for the first time. ha


Deads
60kg x 5 (stretch)
80kg x 3 (warmup)
100kg x 1 (weight acclimation)
115kg 3x5

This felt so much better today. Felt like I could have done a 5x5 of this no problem.


Light Squats
bar x 5 (stretch)
115lbs x 5 (warmup)
135lbs x 3 (warmup)
175lbs 3x5

Not bad, not bad.


Dips

bx x 5 (warmup)
bw+35lbs 3x10

Back in the groove.

Accessory Work

Hanging Leg Raises

3x10

Tried them today with a bar behind my back. It stops you from cheating by swinging back but damn if you use any kinetics your back smashes into the damn thing. Got a bit of a bruise I think.


Obliques

bw 3x10

Just did the declined sit ups and touch each elbow to the opposing knee. Pretty tough to do hanging leg raises and straight to this but not impossible.

OverHead Squat

bar (20kg) x 5

I was just playing around with this. I'd like to change light squats to some other variation of squat and this overhead squat seems to add in a total body workout. Lots of upper back, shoulders, core, legs. Seems pretty sweet. Oh yeah, very good for ROM work too. Might try this next week instead of light squats.

Diet

9:30am - 1.5 scoops whey and 2/3cup oats

10:30 - workout

12:15 - PWO - 1 scoop isolate

1:00 - chicken wrap

3:00- Tuna+spinach,olives, italian, mustard

5:00 - Not sure yet, maybe a chicken breast and some whole wheat pasta


Thoughts

Well this workout felt alot better then last time's workout. I think I'm finally getting back into my workout groove. I'll have to work back to what I was at before but it feels nice to feel natural at the gym again.

IronWorker