Saturday Nov 14th/2009

BW: 185.8lb...

Decline Bench
bar x 10
115lb x 8
135lb x 5
155lb x 4
175lb x 3
185lb 2x5
205lb x 3
225lb x 1
245lb x 1

Finally did free weights on this instead of smith... SOOOO much more natural for me.

I didn't want to go heavy on the volume since monday flat bench is coming up so I decided to lift a little heavier with less volume. I hit what I think is a PR or at least equal to an old PR. Pretty happy about that.

Front Squats
bar x 5
95lb x 5
115lb x 5
135lb x 5
155lb x 3
185lb x 3,3

Went hams to calves and it felt really good. I have an easier time getting A2G on front squats than back squats. Is this normal?

Hamstring Curl
50lb 1x8,10,9

Cable Push Down
52.5 x 8
57.5 x 8
60 x 8

I still have no idea what the numbers mean on this cable machine. I think it might actually just be a percentage because it ends at 100 and I'm pretty sure its not 100lb or 100kg. Finished this off with single arm suppinated tricep extension for one set.

Thoughts

I felt really good today...

*TMI Warning* - I took a laxative last night and it really cleared me out. I was quite plugged up. I feel so much better today and I'm down 3lb from thursday. lol I think my actual weight will be more like 187lb once I recover from this but that is ok cause that means I'm still leaning out slowly.

IW

have you ever tried taking digestive enzymes or a probiotic...or both?

Nope I haven't. Perhaps I should. Where does one find such things?

IW

Yep.


Just about any drugstore/grocery store drug store will have digestive enzymes. Usually just a regular old bottle filled with tablets.

Probiotics, I don't know for sure. Might be in the drugstore section with the enzymes but you can also get them in yogurt now. I think it's activia yogurt.

Sunday Nov 15th, 2009

Tmill - 40mins

IW

yeah...there are a few different yogurts now that have it....activia...and yo-plus maybe...

Monday Nov 16th/2009

Bench
bar x 10
135lb x 5
155lb x 3
185lb x 2
200lb 5x5

Well looks like I'll at least get to take a stab at puttin up 205lb. Woohoo. Pretty sure this is a volume PR.

Squats
bw 2x5
bar x 5
135lb x 5
185lb x 3
205lb x 2
230lb 5x5

Still struggling pretty hard on these but I made it though. There was alot of grunting to get through this set.

Standing Rows
160lb 5x5

Thoughts

Well I'm still struggling to get my fiber issue resolved. I have a feeling it might be an issue with undercooked rice since I am eating rice 4-5 times a day that could probably have an affect. I have added metamucil 3x a day as well as lots more water and I made sure to cook the rice really well this time. We'll see how that affects me. I hate feeling bloated.

IW

that's a lot of rice...are you cutting down carbs a bit or not?

Well seeing as I was still leaning out slowly I was going to leave it.

I've picked up some whole wheat pasta shells. I'm going to try and replace the rice and see what happens.

I could cut the carbs out completely on meal 2, 4, and 6 if I wanted and just add a little more fat. What do you think?

Let me know if you want my spreadsheet. So you can have a look see for yourself.

IW

Tuesday Nov 18th, 2009

Tmill 35mins - 5.0 speed walk.

Well for some reason my ankles are sore from squatting. The tendons on the outside of the ankle are pretty sore. I didn't run to keep the impact low and it seemed to help to walk and stretch them out a bit. Any ideas why my ankles would be sore?

IW