Tues April 8/2008

Weighed in at 170.0lbs. 1lb up from last week...can't complain.


Deads
60kg x 5
80kg x 4
100kg x 3
120kg x 1
135kg 3x3

Real heavy pull but thats another 5kg in the bank.

Overhead Squats

bar 1x5
25kg 3x5

I fell on my ass once with this. Ha. Oh well, I'm learning. They get me sweating more then any other exercise.


Pull-ups
bw+20lbs 3x5

Well I think I got it this time. Maybe I can go up next time. I've been struggling with these lately.

Dips

bx + 15lbs

Workin back up after my reset. Solid depth...pretty easy.


Calf Raises
180lbs x 8
270lbs x 6
390lbs 3x10

Hard to say if you're getting full reps on these or not. The machine is starting to reach its limit though.


Hamstring Curls
60lbs x 8
80lbs x10
85lbs x10
90lbx x10

Well I think my hams were pretty tired after deads today. So I didn't push em as hard.


Diet


8:30am - 1.5 scoops whey and 1 cup oats

10:30am - 1/2 can of chicken and spinach salad

12:30 - chicken breast in a whole wheat wrap

2:00 - workout

3:30pm - PWO - 2 scoops gainer

5:00pm - PPWO - chicken breat in a whole wheat wrap

7:30pm - 1/2 can chicken and spinach

eat once more at 9 most likely

Thoughts

Happy I got my deadlifts done without hurting myself. I've been pretty paranoid lately about that. My old 1RM for DLs is 145kg so I think I'm going to surpass that easily when I'm done with this session.

IronWorker

Nice progress Iron Worker. Keep it going. :)

Thanks widdoes, I'm starting to get back into the PR territory which is always fun.

IronWorker

good work IW especially on the overhead squats. i have a hard time doing them myself.

Lookin good

Thanks for the kind words fellas!

IronWorker

Thursday April 10th/2008

Some successes and some failures today. Overall not too bad.

Squats (volume)
- bar x 5
- 135lbs x 5
- 155lbs x 4
- 175lbs x 3
- 185lbs x 2
- 200lbs 3x8

Tough grind...but it always is with volume squats. Got it done though so I'm happy about that.

Priority BB Military Press
-bar x 5
-65lbs x 4
-85lbs x 3
-105lbs x 2
-120lbs 3x5

This was insanely hard today. I am having trouble getting it off my chest on the first rep and then its seems to get easier after that...until the last couple reps. The last rep was like a 5 sec slow grinder death machine. Really took alot out of my bench performance as you can see.

P.Rows (volume)
-20kg x5
-30kg x3
-40kg x2
-50kg 4x8

Decided to try and do some higher volume work to change it up. Felt pretty good.

Bench
- bar x 6
-135lbs x 5
-175lbs x 3
-190bs x1 ...toooo heavy!
-155lbs 5x5

Shoulders and tris were toast after MP so this was all I could muster. Wah. Oh well I guess thats what Priority MP day is for.

Hanging Leg Raises

bw 1x10,9,8

Weak sauce. Felt shatty.

Side Bends

90lbs 3x10

Ballzin. In a bad way...lol



Diet

9:30am - 1.5 scoops whey and 1 cup oats

11:30 - 1/2 can of chicken in a wrap

1:30pm - chicken breast and veggies

3:30pm - 1/2 can of chicken in a wrap

4:30pm - pre workout - 2 scoops gainer

5:00pm - workout

7:00pm - PPWO - 6 egg whites ommlette style on 2 buns

9:30pm - 1.5 scoops whey shake


Thougths

My muscle endurance seems to be pretty bad. If I do MP before bench, I am pretty much done for on bench. Or vice versa. My workout partner seems to be able to manage to keep going a couple exercises in a row hitting the same muscles...not me. Don't know what thats all about?



IronWorker

i'm digging rows and bench on one day...mp separated from them...

that seems like alot in one day...especially with high volume squats..

Ya it was a hell of a day... but I dont' know any other way that would work better.

Sunday April 13th/2008


Squats (heavy)
- bar x 5
- 135lbs x 5
- 185lbs x 3
- 205lbs x 2
- 225lbs x 1
- 235lbs 3x5 (10lb PR!)

Up and over my last PR...awesome! Real hard push but felt awesome to get it done.


Bench
- bar x 6
-135lbs x 5
-155lbs x 3
-175bs x 2
-190lbs 5x5

Got this one done...nice. However, heavy bench and squats took almost everything I had. My performance suffered heavily after his point.


Pull-Ups

bw+22.4lbs x5,4,2

This sucked pretty bad...wah.


Dips

bw + 20lbs x 5
bw 2x10

As bench gets heavier, this is getting worse and worse.

Calf Raises
180lbs x 8
270lbs x 6
360lbs x10,9
270lbs x10

Trying a rest pause set on these to attempt and get some form back.

Hamstring Curls
65lbs x 8
95lbs 3x10

Diet

11:30am - 1.5 scoops whey and 1 cup oats

12:30am - workout

2:30 - PWO - 2 scoops gainer

3:15 - PPWO - chicken breast in a wrap

Well I have to go study now so thats all for now. I'll eat probably 3 more times today.

Thougths


Well I'm really happy that squats and bench are coming along nicely but everythign else seems to be dropping off. I dont' know if should be worried about this or not?

IronWorker