Lookin good

Thanks!

Tuesday Jan 11th/2009


Weight: 190.5lb Hmm, I guess I'm holding steady.

DE Incline Bench
-bar x 8
-95lb x 5
-115lb x 3
-125lb 8x2


Dips
bw x 5
bw + 25lb x 8
bw + 35lb x 8
bw + 45lb x 8
bw + 55lb x 5

I think this is the heaviest I've ever gone on dips. Felt pretty good.


HS Narrow Grip Row (hammer grip)
45s x 8
2 45s each side + 5s 4x10

Burn!!


Thougths

Well my weight is holding pretty steady but I feel like I'm leaning out. Should I drop some cals or just leave it alone?

IW

leave it alone...and up the cardio if you need to. imo :)

Ya thats probably a good point. I wonder if they've fixed the treadmill in my apartment yet.....


IW

Good job keeping the intensity up for example the + 55lb dips(sweet). How much water are you drinking in a day while on this diet?

Pretty much 2 glasses of water per meal plus a few others. I dunno. Quite a bit.

IW

Thursday Jan 22nd/2008

Weight: 188.0lb

Good Mornings
bar x 6
95lb x 5
115lb x 5
135lb x 4
155lb x 4
175lb x 3
185lb 3x3

We did a bit of a back off day today. Felt pretty good.


Box Squat Pistols
bw 2x8
bw 2x10

Damn these are tough!


Hanging Leg Raises
bw x10,9,7

Don't know why these seemed so hard today...

Thougths

Well I think I am dropping weight. Slowly. Looks like a little less than a pound per week which is fine by me. I'm lining up a body composition test to see where I'm at.

IW

Sunday Jan 25th/2008

Floor Press
bar x 8
135lb x 5
165lb x 4
185lb x 3
205lb x 1
225lb x 1
245lb x 1 (10lb PR)
255lb x 1 (20lb PR)
260lb x 0
225lb 3x1, 1x2

Wow, was not really expecting this result at all but I'l ltake it. Very happy with this. Finally one of my presses is over the 250lb mark. Hopefully it translates to flat bench when we go back.

Pull Ups
bw x 7,5,4,7

A little better than last time but I still need lots of work.


Seated DB Clean and Press
20lb x 10
25lb x 10
27.5lb x 10
30lb x 10


Thougths

Well I had a skin fold test done 2day. According to the results I'm 16% bf @188lb. This means I've gained a whopping 7lb lean muscle mass in a year.... wtf. Also my biceps have not changed in a year. I'm still at a massive 14.5". I know I'm doing pretty much strength training but I assumed the mass gains would be better than they have been. Slightly dissapointing to say the least.

IW

Dont stress the size dub.Biceps are only good for pulling yourself with :)

Just imagine how easy size gains will come when your 1RMs are 300,400,500 on the big 3.Keep your eyes on the big picture.

Nothing wrong with toasting the bis every now and again tho just to keep up appearances.Nice Fucking press too mate.:)