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Haha you might not have a light day. I don't think you do in fact. It was just a thought. I have them fairly frequently now because I'm injured & lazy. Down the road you might need to take it easy for a week if you have to deload or need to give yourself a break.

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He's on the SS strength program. Its pretty much ballz out everyday. lol

IronWorker

What I meant is that AT FIRST you may not notice a lot of muscle growth because your primary strength improvements will come from adaptations in the nervous system. Basically you body learning to RECRUIT the muscle you already have quicker and more efficiently. I was not saying you wouldn't get growth just not to expect it, necessarily, right off the bat.

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If you act sanctimonious I will just list out your logical fallacies until you get pissed off and spew blasphemous remarks.

^^ This is very true. If your body isn't used to lifting heavy then it basically just takes practice to get 100% of your body working in the same direction to lift the weight.

IronWorker

That's why I tell people that pretty much no matter what they do when they first learn a lift..as long as it's good quality...they will be "stronger" the next time.

Yup, I'm definitely feeling stronger..

I'm not KILLING myself out there, though, as I don't want to get stuck, and my form gets bad (well, badDER.. lol) when I try to push it..

I'm going to add some weight to my chin-ups, next time I do them, and try to progress them that way, as I'm stuck at 10, and my next reps are less and less..

Oct 4/08

Shoot.. Forgot to take my Creatine on the 3rd!

Taking 10g today, then..

Ran for 1/2 hour. Approx 3 miles.

Oct 6/08

Had pizza against my will.. :(

Wife vetoed my steak and salad plan..

Was lousy pizza, too..

Oh well, I've been eating clean for weeks, so one cheat meal won't kill me..

PreWO shake

30g of Whey, 70g of waxy maize, 2.5g of Creatine, some walnuts.

WORKOUT A

No warm-up, really..

Just some stretches and some jumping jacks..

SQUAT

NWx10x1
50x10x1
50x7x1
120x5x4 (last WO was 110)

Last rep on 3rd set was crappy, so did one more set.

BENCH PRESS

50x10x2
120x5x2
120x4x1
100x4x1

Dunno what happened, but couldn't get my last rep out on my last set for love or money.. Arched my back trying, and of course put it into spasms (still tender today).. Tried doing a backdown set and couldn't even do a full set of those..

I WAS in a bit of a hurry.. More time between sets needed?

Hope I'm not stuck.. :(

ROW

NWx10x1
30x10x1
70x8x3

Back was bad for this one, so I didn't do much weight..

Should have done pull-ups instead, maybe?

FRONT AND SIDE PLANKS

30sec


PWO shake

30g of Whey, 70g of waxy maize, 2.5g of Creatine, some walnuts.

PWO Meal

Banana, 30g whey, milk, 1 tbsp of PB

Pizza about an hour after this.. Really crappy pizza.. >:(

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

So long as you have carbs at a meal or two before your workout, you won't necessarily need to supplement with carbs in your PrWO shake.