Wed Feb 4th/2009

5 mins on the bike

25 mins rowing (5.5km)

I wore gloves today. So much better.

IW

I can imagine you rowing a row boat down a frozen street in Saskatoon.

Ha! That might be more fun than rowing in the gym. Cardio is so boring!

Thursday Feb 5th/2009

Weight: 189lb Hopefully it stays down this time. ha

DE Deficit DL
-bar x 5
-60kg x 5
-80kg x 3
-95kg 8x2


Back Extensions
bw + 25lb x 10
bw + 35lb 4x10


Oblique Flexion/Stability Supersetted
4xAMAP

Thoughts

Quick workout.

IW

Sunday Feb 8th/2009

Push Press
-bar x 5
-75lb x 5
-95lb x 4
-115lb x 3
-135lb x 2
-155lb x 2
-135lb 6x2
-135lb x 5 (strict press)

Pendlay Rows
20kg x 10
40kg x 10
60kg 4x10


Tricep Deadlift
40lb x 10
60lb 3x10
70lb 1x10


Seated DB Curls
25lb x 10
27.5 x 10
30lb x 10
32.5lb x 10


Thougths

Well comparing last time I did this workout's numbers to this week it seems I did a bit better. Felt like an overall solid workout.

Latest plan is to start an 8 week cycle of strength and hypertrophy.

4 weeks hypertrophy - 4x10, 3x8, 5x5 etc

4 weeks strength - 7x1, 5x2 (pretty much what I'm doing now)

The plan is to start a the first hypertrophy cycle when my buddy gets back from cancun in a couple weeks. (which I'm not going to this year.... wah!)

Do you think for the hypertrophy cycle we should add in more exercises to really bump up the volume?

IW

you could throw in some isolations....shoulder health stuff....yada..yada.

cancun would be nice....how's your weather been lately?

Good idea on the isolations. I like your thinking.

Ya Cancun was F*ing awesome last year. Its probably a good thing I decided not to go since I lost my job shortly thereafter. I'm hoping to have something lined up again soon but who knows.

The weather here lately has been pretty nice actually. Right around freezing and sometimes a bit above. Pretty warm for feb.

IW

yeah, we hit like mid forties yesterday and today...F style. i'm really ok with this shitty snow disappearing :)

Tuesday Feb 10th/2009

Weight: 186.5lb Way down... I dunno what to think about this diet anymore.

Squats
-bar x 8
-135lb x 5
-185lb x 3
-205lb x 2
-225lb x 1
-255lb x 1
-275lb x 1
-285lb x 0


Leg Raises
bw x 10
bw 3x8


Thoughts

Felt like a POS all day and worked out like a POS. I had no drive and no motivation.

IW

That was what happened to me, so I stopped. So you are having carbs before or after your workout, right?