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Well hopefully I dont' injure my back again but if I do, I'll know for next time. I'm pretty sure I'll be back in the racks 2morrow.

Mon Dec 3/07

Weighed in today at a shade under 185lbs. +15lbs since the beginning of september... not bad.

Workout A

bench
- bar x 6 (warmup/stretch)
-135lbs x 5 (warmup)
-165lbs x 3(weight acclimation)
-195lbs x 1 (weight acclimation)
-215lbs x 1 (PR)
-225lbs x 1 (PR!)

Shit son, max day for bench went sweeeet! My goal was to put up 215 since last time I did 205 and it was pretty solid. Well, 215 felt so niceI went for 225. Finally! Its been a long time in the making but it feels good. 4 plates!


Squats
- bar x 5 (warmup/stretch)
- 135lbs x 5 (warmup)
- 175lbs x 3 (weight acclimation)
- 205lbs x 1 (weight acclimation)
- 225lbs 1x3
- 205lbs 1x4, 1x2


My back was not back to full strength apperently so I guess max day couldn't happen today...damn. O well, a week or two more and we'll see.


Pendlay Rows
- bar x 5 (stretch)
- 40kg x 5 (warmup)
- 60kg x 4 (warmup)
- 65kg 3x5

Well this was the first day for these and it felt alright. Wasn't really sure where to put the weight which is why I'm kinda all over the place. I think these will definately be better for upper back.

Accessory Lifts

Dips

bw + 20lbs

Not too bad.

Cable Ab pull down

-100lbs x8 (warmup)
-170lbs 2x10, 1x8 (work sets)

Heavy as hell. Actually did side bends first... I think this burned me out a bit for this.

Side bends

- 90lbs 3x10

Woo this makes me sweat.

Diet

7:30am - weight gainer + banana

11:30 - noodles + chicken breast + veggies (couldn't eat till then cause I had a lab final)

1:30 - burger

2:15 - 3 scoops NO explode

2:30 - Workout

PWO- weightgainer shake

PPWO - 1/2 can of soup + 1/2 can tuna

7:30 - Gonna eat the rest of that soup


Thougths

Well I'm a little sad I couldn't do max attempt on squats today but I guess its only been a week since my injury. Oh well, bench was sweet. I was hoping to do my max day for everything before I finished my bulking diet... O well, I pushed a little too hard and this is what I get. Cutting starts next week probably and the new style workout plan. Should be interesting.

IronWorker

Wed Dec 5/ 2007

Deads
60kg x 4 (stretch)
80kg x 2 (warmup)
100kg x 1 (weight acclimation)
120kg x 4 (work set)

Well, my back is getting better I guess but its still holding me back. I hate being behind in weights with my workout partner but I guess thats the way its gonna have to be from now on. Damnit.


Standing Military Press
45lbs x 5 (stretch)
85lbs x 4 (warmup)
105lbs x 2 (weight acclimation)
125lbs 1x5,1x3,1x4 (work sets)

Blah, sucked ballz. Shoulders felt very weak today.

Squats
115lbs x5 (warmup)
135lbs x3 (weight acclimation)
165lbs 3x5 (work sets)

Damn my back is soooo tired after doing deads. These seemed brutally heavy considering its 165...


Pull ups

BW+ 22.5lbs - 3x5

Might have failed on the last rep....it was close.

Standing Calf Raises
90lbs x 8 (warmup)
180lbs x 8 (warmup)
290lbs 3x10

Done.

Hamstring Curls

105lbs 3x10

Really heavy on dead day.

Diet

12:00am - Protein Shake + oatmeal

2:00 - burger

2:30 - 3 scoops NO explode

2:45 - workout

PWO - gainer

PPWO - noodles + tuna and spag sauce

7:30 - more noodles and tuna


Thoughts

Hurting my back is so shitty. Its holding everything back. Arg. Might have to do another deload phase to get it better. The gym is starting to frustrate me.

IronWorker