Get well soon.

Friday April 25th/2008

Well seeing as my deads day went terribly last time I thought I'd replace my volume squats with deads this time. I'm glad I did. Brought my morale back up.

Deads
-60kg x 5
-80kg x 3
-100kg x 2
-120kg x 1
-140kg 2x3,1x2,1x1

Well I was shooting for a 3x3 and it almost worked out. I got the first two sets done. I pulled 2 reps of the third set and felt my back rounding on the third so I stopped. I went and spotted my buddy on one squat set and then came back and pulled the last rep. Not perfect, but I'll take it.

Bench
- bar x 5
-135lbs x 4
-155lbs x 3
-175lbs x 2
-195bs x 1
-205lbs 3x3

Got this up and was pretty damn happy about it.


BB P.Rows
-bar x 6
-30kg x 5
-40kg x 3
-55kg 4x8

I've realized I need to work on my hamstring ROM alot. Its pulling my lower back out I think which is what is giving me the trouble.

BB Military Press
-bar x 5
-65lbs x 4
-85lbs x 3
-105lbs x 3
-115lbs x 3
-125lbs x 3
-135lbs x 1 (old PR)

Well we weren't really sure where to go with MP rep scheme today so I decided I'd work up to my best triple. I just barely got 135lbs but considering that was my old PR, this was a bench day, and I'd done work sets prior to that set... I was pretty happy. I've definately gotten stronger here and I'm lookin forward to testing the new max on a day with fresh shoulders.


Hanging Leg Raises

bw 3x10

Got it this time. Bout time! lol Now I'm aiming for 3x12


DB Side Bends
65lbs x 5
85lbs 1x10

I think this exercise has to go. I could feel my back hurting again from this exercise. I'm sure there has to be better oblique exercises anyways. So, I think this is cut for now.

Diet

noon - 1.5 scoops of whey in 1 cup of oats

1:00 - workout

2:30 - PWO - 2 scoops gainer

3:30 - PPWO - single burg

5:30 - 1.5 scoops whey ... lame I know but I'm headin out soon so I didn't have time

Not the best diet day but o well....


Thougths

Well its getting pretty close to being time for maxes to start. I think the next time I know my back is rested I'm going to try my DL max. I'm going to try 245lbs 3x3 one more time on squats and then the next time I'll max that. Bench has 1 or 2 more progressions I'm hoping and then I'll test that too.

IronWorker

try the side planks man...or put the db over your head and do side bends...i dunno if you have tried out russians twists or not...but they get me burning when i throw them in once in awhile...

Planks sound alright.

I looked into the russian twists but I have never tried them. Maybe now is the time.

IronWorker

Monday April 28th/2008

Well I slept 4-5hrs last night and my gym day definately reflected that...ouch. Damn exams. On the bright side, that was my last exam...possibly ever! I should technically have a degree in Mechanical Engineering if I pass everything! So thats something to be happy about.

Squats (heavy)
- bar x 5
- 135lbs x 5
- 185lbs x 3
- 205lbs x 2
- 225lbs x 1
-245lbs 1x2,1x3,1x0

Well I just didn't have it in me today. I couldn't get my self all revved up to do it. Very dissapointing since it was worse then last time.


Bench
- bar x 6
-135lbs x 5
-155lbs x 3
-175lbs x 2
-195lbs x 1
-210bs 3x3

Finished this...thank god. Something went good.

Pull-Ups

bw+25lbs x4,3,3
bw x 5

I think I'm going to change up to higher reps for a while and work downwards in reps as I work up in weight.

Dips

bw + 25lbs 3x10

Just barely squeezed these out.


Calf Raises

Skipped


Hamstring Curls

Skipped


Diet

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

10:30am -can of tuna and spinach

12:30 - burger

2:30 - exam

4:00 - chicken breast in a whole wheat wrap

4:30 - workout

5:45 - PWO - 2 scoops gainer

7:00 - PPWO -steak and whatever else my gf is cookin


Thougths

Well once again I've proved that sleep is a huge part of a good workout. I'm going to visit my family for a few days so I'll give my body a good rest there and when I come back I think its time to hit maxes.



IronWorker

congrats on the degree.............................if you pass :)

Sometimes a week off is the key. Goodluck with everything.

Some time off could help a lot and good luck with the degree :)

Thanks guys. I'm thinking the time off could be just what I need. Let my body get caught with all the stresses I've been accumulating.


IronWorker

nice work man been reading through your recent entries and you are shifting some impressive weights there man :) also good luck with your tests hope they go well