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that sounds shitty.

Tuesday Dec 8th, 2009

Tmill - 30mins

IW

How did you get your bf % ?

They are estimations like I said but I think I'm pretty accurate. I've had 3 or 4 tests before so I have a pretty good feel for my body.

I could be horribly wrong as well. lol

IW

Monday Dec 7th/2009

Bench
bar x 10
135lb 2x5
165lb x 3
185lb x 1
205lb x 1
225lb x 1
235lb x 1
245lb x 1 (old PR)
250lb x M

Finally back to where I was ~1yr ago.

Squats
mobility work
bw 2x5
bar x 5
135lb x 5
185lb x 2
225lb x 1
245lb x 1
265lb x 1
275lb x 1
285lb x 1

Standing Rows
skipped

Thoughts

Today was strange. I kept thinking it wasn't going to go up and then it did (or at least for the most part). I'm finally back to as strong or stronger than I have ever been... whilst losing a bit of fat. I'm pretty happy.

IW

Thursday Dec 17th/2009

BW: 183.5lb

Military Press
bar x 10
75lb x 5
105lb x 3
120lb 5x5

Deads
bw squats 2x5
mobility work
70kg x 5
90kg x 3
130kg x 1
150kg (330lb) 3x3

A hell of a pull but I think I should be able to at least meet my old PR of 170kg.

Pull Ups
bw x 3
bw + 10lb x 3
bw + 20lb x 3
bw + 25lb 2x3

The last rep was ish.

Standing DB Curls
30lb x 8
35lb x 8
37.5lb x 6

Thoughts

Down in weight again so I'm happy about that but I definitely felt the cal deficit today when pulling. It was a good pull but I nearly blacked after the last two sets. I had to hold myself up at the chalk bin thing.

IW

Saturday Dec 19th/2009

Decline Bench
bar x 8
135lb x 5
165lb x 3
185lb x 3
225lb x 3
235lb x 3
245lb x 3
265lb x M

I got way out of my groove on my 265lb attempt but I think should have it for sure when I'm fresh. I was pretty happy with the 245lb x 3 though.

Front Squats
mobility - leg swings (front and side), bw squats, squat to stand, calf stretches
bar x 5
95lb x 3
135lb x 3
185lb x 2
205lb x 3
225lb x 1

Stiff Leg Rack Pull
135lb x 8
205lb x 8
225lb x 10

No pads available so we used the rack. These stretch the shit out of my hamstrings but they are so much better than hamstring curls. They give a bit of a grip workout too so thats an added bonus.

Cable Pull Down
50lb x 10
57.5lb 3x8

Thoughts

Well I think this workout is going to make mondays bench/squat very interesting... but oh well. It's better than not getting it in at all.

IW

Sunday Dec 20th/2009

Tmill - 32.5min

I went out last night and had a giant poutine and some beers. Talk about a step backwards. lol I have a feeling the upcoming holdiay season is going to be hard on my body composition as well.

Oh well!

IW

Monday Dec 21st/2009

BW: 184lb

Bench
bar x 10
135lb x 6
165lb x 4
185lb x 3
205lb x 1
215lb 5x5 (PR)

It took everything I could muster but I squeaked this up. Very happy about this.

Squats
mobility work
bw 2x5
bar x 5
135lb x 5
185lb x 3
225lb x 2
245lb 5x3 (PR)

I thought squats might not go very well today because my hams were still tight but once I got warmed up they felt pretty good.

Standing Rows
135lb x 5
175lb 5x5

Thoughts

I'm quite impressed with today's workout. I'm starting to rethink my goals of getting leaner. I am loving the increases I've been making and I'm reasonably lean now. I am thinking of just sticking with the diet I've been doing after xmas and possibly lose another lb or two and continue to make some strength increases.

My other option is to get serious about leaning out and be prepared to take a hit in the strength department. I have some thinking to do...

IW

good stuff , IW.

What's M ?