Tues March 18/2008

Weighed in at 169.0lbs today. Seems my body is finding its set point of around 12ish% bf pretty quickly. Abs are all but gone now.

I'm more sick today. Quite sick. Couldn't sleep last night despite being tired as hell....strange...which in turn made me sicker. I managed to pull off an OK workout but holy hell did I feel like ass after.


Deads
60kg x 5 (stretch)
85kg x 3 (warmup)
105kg x 1 (weight acclimation)
125kg 3x5

I pushed it really hard on these... maybe harder then I should have. My back is pretty sore right now. I'm hoping it heals up before squats but things haven't exactly been going my way lately. I must have let my back round a slight bit on the last couple reps. Well either way, this is my last PR on these so I guess you could say I'm back up to my peak here. So thats one good thing.


BB Military Press
-bar x 5
-75lbs x 3
-95lbs x 2
-115lbs 3x5

Quite a push here but I'm getting close to my PR weight with these too. I'm going to look into making some 1.25lb weights that I can throw on so I can micro load. Seems 5lbs on these is just too much when I'm up near my limit.

Overhead Squats

bar 3x5

Really focused on explosiveness and getting way down under the bar. One of the hardest parts of my workout.
What I've been doing for one rep is snatch the bar and squat it up then do one squat rep with it still above your head. That way it gets a little more leg work in there. If we go up in weight we'll probably drop te extra squat part.


P.Rows
bar x 5
30kg x 4
45kg x 3
55kg x 2
65kg 3x5

I never really feel like I'm getting any stronger on these but I guess I'm still moving up in weight so I'll take it.


Hanging Leg Raises

bx 1x9,1x8,1x7

Getting better at these slowly...however, I find that the hanging part of it is pretty hard on my shoulders for some reason. I've tried chin-up and pull-up style grip. Seems to be about the same either way. This exercise is tougher then it looks.


Side Bends (DB)
50lbs x 5
60lbs 3x10

Well my obliques were still sore from last time with these and my energy was draining quickly at this point so I just stuck with a light weight. Hopefully I can get back into it next time.



Diet

9:30am - 1 cup of oats, 1.5 scoops whey protein powder

10:30am - Workout

12:00 - PWO - 2 scoops gainer (~40g protein and 60g carbs I think...about 500 cals)

1:00pm - chicken breast in a wrap with spinach/pickles/olives and some veggies on the side

3:00pm - Spinach, can of tuna, mustard, italian dressing, almonds

5:00pm - 2 scoops gainer

7:00pm - I don't know yet...we'll see cause I have to go back to the school to work on a presentation. Wah! I Feel like crap.


Thoughts

The workout went pretty good considering the sickness. Really hoping I didn't tweak my back too badly. I'll let you know i guess.

IronWorker