Tues Jan 22/2008
Deads
60kg x 5 (stretch)
80kg x 3 (warmup)
100kg x 1 (weight acclimation)
125kg x 1 (weight accl)
145kg x 1 (work set)
I tried the first set for 2 and only got one. So I rested a couple minutes and tried for another single but I didn't want to hurt my back again so I left it. I'm still pretty happy with this result as its a 5kg PR for my 1RM.
Light Squats
bar x 5 (stretch)
115lbs x 5 (warmup)
135lbs x 3 (warmup)
165lbs 3x5
Accessory
Dips
bw x 5 (warmup)
bw+37.5lbs 3x10
These always go better on none bench day....imagine that...lol
Cable Crunches
120lbs x 8
165lbs 3x10
Felt pretty easy actually.
DB Side Bends
55lb x 5 (stretch)
85lb 3x10
Was back to health again and ready for action on these. Gotta work my way back up now.
Diet
9:30am - 1.5 scoops whey and bowl of oatmeal
10:00am - ECA stack
10:30 - workout
12:00 - PWO - 1 scoop isolate
1:00 - chicken wrap
3:00 - spinach, can of tuna, olives, pickles, mustard
5:00 - chicken breast, almonds, veggies
thats it for now
Thoughts
Well I intended on doing a heavy double for deads today but I guess I'll take a 5kg PR anyways! Overall this gym day improved my mood which is good cause that hasn't been the norm lately.
IronWorker
Last edited by iron_worker; 01-22-2008 at 01:33 PM.
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