started the program today.


DIET

breakfast- 2 cups of basic 4 cereal with 1 cup of skim milk and a plum

lunch- 2 chicken breast with 4 grams of organic spring mix (lettuce type of shit) and a banana

second lunch- 2 chicken breast and an orange


PWO- 48 gram eas whey protein shake

dinner- 2 turkey burgers with cheese. (no bread or sauces) 4 grams of spring mix 1 banana and one plum


getting ready to go to bed-eas myoplex.

tomorrow i will make sure i get 6 organic eggs with cheese in the morning with my breakfast, since i didnt work out yesterday i figure i could save the eggs for when i started the program.


WORKOUT

SQUATS- 5X5- 275

BENCH- 1X5@315 4X5@275

PEDLEY ROWS- 5X5@185

ACCESSORIES- 3 SETS OF THE AB WHEEL AND 3 SETS OF CURLS



i only did 275 on the squats because i have never tried this program before and i want to make sure i can get every single rep during the course of the week.


with the bench i put on 315 and them squats had me soooooooooo tired i did the 5 but i knew i wasnt gonne get 5 sets of it. 275 was cool. same with the bench as the squat i want to make sure i get every rep during the course of the week


rows are the same. i wanted to make sure i got all reps


i dont want it to seem as if im playing around with the weight. i just want to make sure i am able to get the weight and progress. i dont want to throw on as much weight as possible and run the risk of failing reps early in the program and or injuring myself. i will progressivly put weight on week by week andwhat i will do is stay on this program an extra few weeks to make sure i reap the benefits from it. i dont want to mess anything up. i now know i can finish all my reps throughout this week. and if everythign goes as planned i will just bump everything up 20 pounds next week instead of just 10. after that week i will evaluate what i am doing and decide wheather i will take a 10 or 20 pound jump

__________________
OH SHIT!!!! ITS THE COPS!!!!

You clearly don't know shit about fuck - KANE

You're not some sort of mystical creature that is immune to a training effect- KANE

I wish there was an entity that represented the term "injury" if it was, i would find it and beat the living shit out of it!!!!!

yes......i just type and press enter, i dont proofread i did enough of that in college. you know what i meant when i typed it anyway