Well perhaps it doesn't.... Hmmm guess I never really thought the mechanics of it through.

Anyways, I got a buddy of mine to do an 11 point skin fold test and according to that test, I'm 10.73% bf. I'm very happy with this result.

Oh ya, thought I should also mention that tanning and then running is a bad idea. Tanning sucks the energy right out of you. Also, don't use tanning lotion on your first time...I'm burnt and patchy...:gay: Oh well, now I know.

Sunday Jan 27/08


Squats (heavy day)
- bar x 5 (warmup/stretch)
- 135lbs x 4 (warmup)
- 185lbs x 2 (weight acclimation)
- 205lbs x 1 (weight accl)
- 225lbs x 1 (weight accl)
- 240lbs x 2 (heavy double...PR!)
- 215 1x5, 1x3

Nailed my heavy double. Don't think I've ever lifted heavier. My work sets took a beating afterwards but... o well?

Bench (volume day)
- bar x 8 (warmup/stretch)
-115lbs x 5
-135lbs x 3(weight acclimation)
-155bs x 1 (weight acclimation)
-165lbs 4x8

Woot.

Pendlay Rows
- 35kg x 5 (warmup)
- 45kg x 3 (warmup)
- 55kg x 2 (weight accl)
- 65kg 3x5

Hmmm, these are still going ok I think. I hope to keep up this progress for a while yet.

Accessory Lifts

Dips

bw + 40lbs - I don't think so...
bw 3x10

Was just dead after volume bench. Dunno how I died off so fast but I just had nothing left for this.

Cable Ab pull down

-120lbs x6 (warmup)
-170bs 3x10


Side bends

90lbs - 3x10

These are always heavy.


Diet

10:30am - 1.5 scoops of whey in 2/3 cup of oatmeal

11:30 - workout

1:30 -PWO - 1 scoop isolate

2:00- PPWO - chicken wrap, veggies

4:00 - chicken breast + almonds + veggies

6:30 - spinach, tuna, olives, pickles, mustard


Thougths

Well squats and bench went pretty sweet. Not sure why I died so hard on dips today but it'll go better next time. I had a rough sleep last night since my gf got some sort of crazy infection in her ankle so I was up late. Considering everything, it went pretty good.

IronWorker

10.73% bf, good stuff m8.

MaRvO.

X2^^^

Nice PR to mate :)

Thanks guys! 2.5 weeks to mexico and I'm pretty damn close to where I wanna be bf% wise anyways.

Tues Jan 29/2008

Well this morning was rough. Last night was the second night in a row that I didn't sleep well. Grrr. I was just plain too worn out to do deads and M Press didn't fare much better. I'm not going to let it get to me too much cause there isn't anything I can do but get some rest and hit it harder next time.

Deads
65kg x 5 (stretch)
95kg x 3 (warmup)
115kg x 1 (weight acclimation)
135kg x 0 ...oh man, rough day
115kg 3x5 (volume!)

Just plain worn out this morning. The volume work was kinda spur of the moment since the max thing just wasn't workin out for me. Its been a *long* time since I've done any volume work on deads so we'll see how I feel 2morrow.

BB Military Press
bar x 5 (warmup/stretch)
75lbs x 3 (warmup)
95lbs x 1 (weight accl)
115lbs x 1 (weight accl)
130lbs x 1 (heavy single)

This may or may not be a PR for me? Didn't really feel that great. I did 125lbs x 3 last time and I was hoping to hit this one a double but my energy levels were very very low. So I guess I'll take what I can get here.


Light Squats
bar x 5 (stretch)
115lbs x 5 (warmup)
135lbs x 3 (warmup)
165lbs 3x5

These went fine. Pretty tired from deads but good thing its like. Slight problem though...my hands start going numb when I do these....? Its starting to bother me. I played around with different grip widths and even tried the pad but that didn't help either.


Accessory

Pull ups

bw+15lbs 3x5

No rows today so I finished this. Yay, something went right. Also, I'm getting lighter so that must help. ha

Calf Raises

180lbs x 8
270lbs x 5
335lbs 3x10

Getting heavy and the machine is starting to run out of room to add plates. I think we're going to have to find something different to try.


Hamstrings

50lbs x 5 (warmup)
75lbs 3x10

Well the standing ham machine was busy so we went back to the sitting one. I'm staying light and really concentrating on form. This felt good. Back and ass on the seat.


Diet

9:30am - 1.5 scoops whey and bowl of oatmeal

10:45 - workout

12:30 - PWO - 1 scoop isolate

1:00 - chicken wrap and veggies

3:00 - canned chicken, spinach, olives, pickes, italian (pretty good for a cutting meal...lol)

5:00 - small steak, whole wheat pasta, veggies

thats it for now

Thoughts

Well today sucked pretty bad performance wise. Or at least compared to what it could have been but I realize it won't help to get down on myself about it. Just gotta get some damn rest is all. Almost time for mexico...just gotta keep that in mind!


IronWorker

Keep up the good work...I think those crappy days happen to everyone. I haven't been able to sleep at night lately either...just lay in bed completely awake. And I haven't had caffeine in two weeks. Melatonin is the only way I've slept the past 3 nights. That might help. That's awesome that you're going to Mexico btw.

Your hands going numb could def be something in the cervical region. Some nerve being affected...pinched, etc. Don't quote me but I think that would be the C5 or C6 area. Maybe something wonky in your spine at that area that the squat weight is brining out. Just a guess..

For you MP's if you've never done it before it's a PR :)

you don't see "wonky" very often. it's a very underrated word :)

are you needing to kick the girlfriend out of bed to get some sleep??? :)

Lol you definately don't see wonky very often.

And yes, I may have to do that...except for I think its me that'll be getting kicked out for mentioning it. lol So I dont' think it'll help.

As for my hands going number well as long as I'm not going to hurt my spine I'm not too worrieda bout it. But getting paralysed doing squats is not too cool.

As for the MP being a PR, I was just not sure since its the first time I've done that much weight but I know I could have done it before. Probably could have done more on a different day. But I'll take it either way.