Tues March 4/2008
Weighed in at 167.5lbs. Sounds about right judging by the little bit of fat thats creeping back around the mid section.
Deads
60kg x 5 (stretch)
80kg x 3 (warmup)
100kg x 1 (weight acclimation)
120kg 3x5
I felt like I really nailed these. Hoping to make some solid gains on deadlifts real soon.
Overhead Squats
bar 3x5
These feel pretty great. They are a definate stretch and core workout even with this weight. Just trying to get the form down with light weight now and will slowly add more reps and then eventually load the bar a bit. Also, we were doing these with a snatch from about knee height between each rep.
Front Squats
bar x 5 (stretch)
65lbs x 5
95lbs x 5
115lbs 3x5
Well I used to really dislike front squats but I figured it was time to get some squat variation in my program. So, again I'm starting really light. I do these with a snatch grip (I think thats what it is?) because using the crossed over arm style I can't get my arms up high enough due to lack of shoulder mobility.
Pull-ups
bw+10lbs
I reset back quite a bit but my ROM was awesome. Rock bottom lockout to touching my shoulders on the handles with every rep. Feels good.
Dips
bx x 5 (warmup)
bw+40lbs 3x10
Got this out with some pushing. I have to make sure to get my full depth on these. Its easy to cheat.
Accessory Work
Calf Raises
180lbs x 8
270lbs x 6
330lbs 3x10
We're going to start doing 10lb jumps on these just to see what happens since we haven't really stalled out yet.
Hamstring Curls
60lbs x 8
90lbs 3x10
Well looks like we might be cutting this exercise for something more glute oriented.
Diet
Well seeing as this was yesterday... I don't exactly remember. My diet wasn't that great cause I needed groceries. I have food now so it should get back on track now.
However, I have to stop being so damn lazy and start keeping track of my totals. I keep track of my protein usually but everything else is just eyeballed.
Thoughts
The first solid workout since I've been back I'd say. Felt really good to get some confidence back.
IronWorker
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