Oct 8/08

Weight after b.f. and b.m. = 211lbs.

Pre WO shake

2 bananas, 30g of whey protein powder, milk, 2.5g Creatine.


Workout A

10 minute run

front plank

SPLIT SQUATS

NWx10x1
50x10x3 (was 40)

BOSU PUSH-UPS

x25x12x12 (was 22,10,10)

DEADLIFT

90x5x2
140x5x1 (was 130)

Form probably still sucks, but it felt good..

Thought back might still be an issue, but no deficits, there..

Probably helped that my lower back was all pumped from the plank and the push-ups..

FACE PULLS

"7"x10x4

FRONT AND SIDE PLANKS

x30sec.

CRUNCHES

15x3


Post WO shake

30g whey, 70g waxy maize, 2.5g Creatine

Post WO Meal

Steak stir fry