Thurday Feb 12th/2009

Weight: 188.8lb a little bit of water weight from carb day

Decline Bench
bar x 8
135lb x 5
185lb x 3
205lb x 2
225lb x 1
245lb x 1
255lb x 0
225lb x 1
235lb x 2
185lb x 6

Well I really nailed 245lb and I really should have had 255lb but the bar was a little high in combination with I tried a slightly wider grip which just made the bar feel higher. So I unracked the weight but I kind of had to "shrug" it up and out of the hooks... this of course completely unlocked my left scapula and left me pretty much unable to lift worth shit. The weight came down on my chest a little quick and its sore now but I'm alright.

If I could stay tight 255lb would be in the bag.

HS Lat Pulldown
45s x 8
2 45S 4x10,8,7,6


DB M Press
25lb x 10
30lb x 10
35lb x 10
40lb x 10,10

Cable Curls
50lb x 10
60lb x 12
70lb x 12
80lb x 10
90lb x 9

Thougths

Well I'm a little dissapointed that I messed up my decline day but I'm glad I figured out what was wrong anyways.

IW

somebody needs to make a handoff "robot" or something. that shit used to happen to me all the time.

get it next time dude :) and don't forget to skip the wings :)

I did skip the wings this time. My energy was great. My shoulder getting loose really F*ed over this time. OH wellll!

IW

Tuesday Feb 17th/2009

Weight: 190.5lb one bad weekend and I'm right back to where I started...

Squats
bar x 8
135lb x 5
185lb x 3
205lb x 5
215lb x 5
225lb x 5
235lb x 5
245lb x 2

This made me realize that my muscular endurance is crap. I was absolutely wiped after this.

Straight Leg Deadlifts
60kg x 8
80kg 3x8

Bar Rollouts
from knees 2x8
from feet (negs) 1x2


Thougths

I'm starting to wonder if this diet can really fit into my lifestyle.

So I've decided to work with higher volume for 4 weeks and then back to strength training for 4 weeks, rinse and repeat. I think I'm going to do medium volume (3x5-5x5) for one week alternated with high volume (3x8 - 4x10+) for 1 week (alternate for 4 weeks). I haven't really done much volume work on the big 3 for a long time and my legs are hurting now becaues of it.
IW

Dub

Try taking measurements of your bodyparts waist etc,to see if your losing fat.Scales are a piss poor way to tell.If you are not losing fat try adding more cardio especially first thing in the morning.Are you doing any cardio? If not DO SOME!!!!! :)

Might need to adjust your calories a bit too.

I have got into cardio a little bit but I've had a hard time getting into it as a regular thing... you're definately right though.

The decline is looking great. Would a lift off help with the big singles to avoid the stretching out problems? (or is that a sin like the spotter touching the bar?). Keep up the intensity good F'n JOB.

This is something you really need to think about. If you can't stick to this diet ( even for the 5 days before a carb up) then you shouldn't do it. Maybe you should just stick to a more balanced aproach.

Sometimes I found it easy to stick to rice and chicken or groundbeef for every meal. Plain but simply and it still works.

Try to think of whatever you do as a lifestyle not a diet. You must stick to it all the time. Cheats will be added in , so there will always be time to go out to dinner or whatever.


Your workouts are looking good. :)

I think this not having a job is really screwing around with me. I have no routine and no schedule. Besides the fact that I'm starting to crazy sitting at home.


Oh yeah.... my legs are hurting really bad today. REALLY bad.

i hear you on going crazy...if it was not six degrees i could do stuff outside. but. it is six degrees.