Wed Jan 2/ 2008
Weighed in at 178lbs today... so somehow despite all the eating shitass food, I still lost 2lbs in the last 2 weeks. I think its probably muscle...wah!
Deads
60kg x 5 (stretch)
90kg x 3 (warmup)
110kg x 1 (weight acclimation)
130kg x 3 (work set)
Im starting a 1x3 rep scheme to get the weight up. This seemed not too bad.
BB Military Press
bar x 5 (stretch)
75lbs x 3 (warmup)
95lbs x 2 (weight accl)
115lbs x 1 (weight accl)
125lbs 3x3
Going down in reps with these too. This seemed heavy but doable.
Light Squats
bar x 5 (stretch)
115lbs x 5 (warmup)
135lbs x 3 (warmup)
155lbs x 1 (weight accl. Sorta)
165lbs 3x5 (work sets)
Easy...as it should be.
Accessory
Dips
bw+30lbs 3x10
Felt pretty good.
Cable crunches
120lbs x 6 (warmup)
170lbs 3x10
Tough but its done.
DB Side Bends
95lbs 3x10
Heavy! Having problems with my grip giving way with these now.
Diet
11:30am - 1.5 scoops whey and bowl of oatmeal ... xtra large black coffee
1:30 - chicken breast and veggies and handful of almonds
4:00 - whole wheat pasta + 1/2 can of chicken (~30g protein)
5:30 - workout
7:15 - 1.5 scoops whey (PWO)
8:00 - 1/2 can chicken + handful of almonds (PPWO)
10:00 - 1.5 scoops whey with milk
Thoughts
Well I decided since my holiday break was very much lacking in exercise that I would probably need a strength kick. I'm starting deads on a 1x3 and squats, press, and bench on 3x3 starting now to hopefully keep from stalling out.
I ate very badly from the 23rd - the 1st ... christmas, wedding, new years... its all bad for the gut. So now I have to make up for that.
Felt good to get back in the gym regardless.
IronWorker
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