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Thanks widdoes! I appreciate all the encouragement.

IronWorker

No problem. Keep up the good work.

way to finish your workout I-dub. i know that was a great feeling.

Tuesday May 13th/2008

Weighed in at 172.5lbs today.... I dropped weight. I think I've been workin too hard and not eating enough. Gotta stop being lazy and bring real food to work.

Deads
-60kg x 5
-80kg x 3
-100kg x 2
-110kg 5x5

Well we're dropping back down to volume deads now. Kind of a reset if you will. It wasn't too heavy but I haven't done 5x5 deads in a long time. Got me sweating pretty hard. The plan is to keep up the 5x5 as long as possible then 3x3 then max again.



BB Military Press
- bar x 5
-65lbs x 4
-85lbs x 2
-95lbs 5x5

Resetting this as well. Following the same plan as deads/bench. This wasn't much of a struggle at all but it shouldn't be when you reset.

Overhead Squats/Snatches

bar 3x5 (one snatch per set)
30kg x 4 (snatch on every rep)

The shoulders allowed this to happen again todoay. I really like the oly lifts. Gotta figure a way to incorporate them more.

Hanging Leg Raises

bw x 12,11,9

Workin up to a 3x12 now.

Obliques
30lbs 2x10
40lbs x 10

Can't remember the name of these... You push a cable or band straight out from your chest. The tension is from the side to give you the twisting effect...anyone?


Diet

11:30 - 1 cup of oats with 1.5 scoops whey

1:30 - protein bar (30g protein, 25g carbs)

3:30- 1/2 of a huge steak

5:30 - 2 scoops gainer

7:30 - other half of huge steak

8:00 - workout

9:30 - PWO - 2 scoops gainer

Not sure what I'll have later. I can't believe I lost weight consuming all the fats and carbs like I have been. I guess the total cals were just too low.


Thougths

Well it felt good to reset and nail the workout. The new oblique exercise is kinda nice as well...should be a good change. I was really getting sick of DB side bends.

IronWorker

A good reset can work wonders for your motivation and energy. Enjoy.

I think if you're lifting heavy enough, a reset is mandatory or at least some kind of deloading phase to let your body "catch up" with healing and whatnot. But yes, it also helps the morale. lol

IronWorker

Friday May 16th/2008

Well this is a pretty late posting because I worked out then rushed off to go camping but here is what I did friday.

Squats (heavy)
- bar x 5
- 135lbs x 5
- 185lbs x 3
- 205lbs x 2
- 225lbs x 1
- 245lbs 3x3 (PR!)

Don't know how I managed this. I was running on not very much sleep but something just felt right and I smashed this out. Very happy about that. However, the energy was pretty much sucked out of me by this point on.

Bench
- bar x 6
-135lbs x 5
-165lbs x 3
-185lbs x 2
-205lbs x 1
-220lbs x 1
-205lbs x 2,1

I was just absolutely wiped after squats. So.... the 3x3 at 220lbs didn't go too good. Oh well, I was still happy about the squat PR.


BB P.Rows
-bar x 6
-30kg x 5
-40kg x 3
-60kg 4x8

This felt alot better this time but really hurt the pull ups. Oh well.


Pull ups
bw + 25lbs x 1
bw x 6,5,3

Dips
bw 3x10


Well we were rushing at the end and I had no energy left. We superset the dips and pull ups together. Neither of which went too well but o well.


Diet

Can't remember my diet from 3 days ago...not too great I don't think. I had an interview in the morning and I went to the gym after that so the diet suffered.


Thougths

Well I probably just drank away all my gains this weekend...oh well it was hella fun.

IronWorker

Well I probably just drank away all my gains this weekend...oh well it was hella fun.

Loved that part

Tuesday May 20th/2008

Well I had a pretty awesome sleep last night. I was soooo tired from camping and just crashed at around 10pm and got up at 8. A nice 10hours was good for the body.

Squats (volume)
- bar x 5
- 135lbs x 5
- 185lbs x 3
- 205lbs x 2
- 215lbs 3x8

Finished this. It was a fight to the end but I was real happy when I completed.

Bench
- bar x 6
-135lbs x 5
-175lbs x 3
-195bs x 1
-205lbs x 1
-220lbs 3,3,2

Well I didn't finish this time but I was damn close so I was still happy considering I was completely wasted after squats and my performance was 10x better then last day. This is probably one of the heaviest sets I've ever done. Old max is 225lbs just for reference.

DB M. Press
30lbs x 5
42.5 4x8

Shoulders were very tired from bench but I squeezed it out.

Hanging Leg Raises

bw x12,11,9

Still workin on that 3x12.

Obliques - Pallof Press
40lbs 3x10

Still dont' know the name of this exercise. Its the one where you press forward while standing. The weight is pulling to the side from a cable. Anyone? I like this much better then DB side bends.

*edit* Thanks Pity for the name. *edit*


Diet

9:00am - 1.5 scoops whey and 1 cup oats

11:30 - stir fry with chicken, white rice, broc., carrots, green beans

1:00 - protein bar

2:30 - 1/2 can of chicken in a wrap with pickles,olives,italian dressing ...yum

3:30 - workout

5:00 -PWO -2 scoops gainer

6:00pm - (now) just gonna finish up this entry and then make something...not sure what


Thougths

Well I'm pretty happy about my performance today. I think next bench day is going to be max test day. I feel that every time I do squats before bench I'm getting less out of my bench. But I also think that it would be the same the other way round. Squats are still #1 in my books though so they'll only get deprioritized for one day.

IronWorker

Friday May th/2008

Well for some reason I was feeling pretty sluggish today. Didn't really want to go to the gym, my quads were a bit sore yada yada. Well my buddy convinced me to go but F*** was it hot in there. Very hard to work out when its cookin in the gym.

Weight: 175lbs

Deads
-60kg x 5
-80kg x 3
-100kg x 2
-115kg 5x5

Well the actuall lift wasn't too hard but I'm workin on holding double overhand as long as I can so this makes it much more challenging. Overall it went pretty well I'd say.

BB P. Rows
-30kg x 5
-40kg x 3
-50kg x 2
-60kg 4x8

Well I repeated 60kg again because we couldn't find the 1.25kg plates or the 2.5lb plates and I didn't think a 5kg jump would work out too well.

Overhead Squats/Snatches
bar x 5
25kg x 5
30kg x 5

This always get my blood pumping but they're fun and challenging.

Dips
bw +25lbs 3x10

Was feeling pretty tired so I just did 25lbs today. I think my dips are getting worse.


Pull-Ups
bw + 25lbs x 2,2,1
bw x 6

Well I was really focusing on getting good solid reps and this was all I could manage.


Diet

9:30 - 1 cup of oat with 1/5 scoops whey

12:30 - chicken breast and 6 perogies

1:30- protein bar

3:30 - 8 wings and some mixed nuts... weak, I know

5:30- double burg

6:30 - workout

8:00 - PWO - 2 scoops gainer

9:00 - PPWO - 1/2 can chicken in a whole wheat wrap


Thougths

My hands are killing me from all that pulling.

IronWorker