Thanks man!

Oct 20/08

Pre WO meal:

Oatmeal with cottage cheese and walnuts.

Workout A

5 minute quick walk.

Some knee and shoulder mobility work.

Front plank, 30s.

SQUATS

nwx10x1
50x8x1
140x5x3

Just did 140 instead of 150, as I wasn't sure how my knee was.. But it was ok (so far.. ), so I'll bump it 150 on workout C at the end of the week.

BENCH

50x10x1
50x7x1
120x5x1

Pounded these out without problem.

WAS going to do dumbbells, buT I thought, "screw it", and just did barbell.. I'll try for 130 again at the end of the week, instead of presses..

SINGLE ARM ROWS

40x10x2
80x5x3

MUCH easier on my lower back.. Will continue with these..



Post WO shake:

70g waxy maize, 30g protein, 5 g Creatine, ISS Super vitamin pak.

PWO meal:

5 Eggwhite omelet with back bacon, salsa and 2 tomatoes.