Sept 14/08

Wow.. Hurting today.. Every muscle that I've heretofore not paid attention to..

My traps, glutes, hamstrings..

Pre WO meal (one hour before):

Oats with cottage cheese and walnuts

Work-out C (kind of)


1 mile warm up run (15 min)

Some mobility drills..


Split Squat:

3 x 10 no weight (balance issues as it is!!)

Press:

2 x 10 x bar (trying to get my form down)
1 x 5 x 20lbs
1 x 5 x 40lbs
1 x 5 x 50lbs (this one was crap, so....)
2 x 5 x 40lbs

I'm having issues getting under the weight..

I'm sure (though I won't be able to tell till I video myself) that rather than getting under the weight, I'm just pushing the bar back a bit at the top of the motion. No problems locking out, need to work at squeezing my traps a bit more, though..

Next time I'll get my dad to tape me doing this stuff..


Chin ups:

x 10, 7, 6

Am I supposed to be doing these to failure?

Is the reason the reps are going down is I'm not waiting long enough in between sets?

Front and side plank 30 seconds each

Reverse bycycle 45x2



PWO shake (right after):

2 cups of OJ and 35g of protein powder.

Post WO meal (an hour after): 3 egg whites, 2 whole eggs, a 1.5" cube of cheddar, 1 orange, 1 tomato, 3 tbsp of salsa.

Cals for the day: 3200 protein: 310