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lol could be?

I think it may be a cardio PR. I am able to run at 6+ mph now doing intervals of 10+ mins. I wasn't going to mention in though.

IW

When are you going to start the 5/3/1 program?

Well I'm leaning out towards february and then I think after my trip I will start it. I plan to slowly adjust my cals up and hopefully find a point where I'm gaining muscle without gaining fat (or very slowly anyawys) and then hold there for a 6 months (or whatever). I like how I feel about myself alot better when I'm lean.

IW

Thursday Dec 17th/2009

BW: 183.5lb

Military Press
bar x 10
75lb x 5
105lb x 3
120lb 5x5

Deads
bw squats 2x5
mobility work
70kg x 5
90kg x 3
130kg x 1
150kg (330lb) 3x3

A hell of a pull but I think I should be able to at least meet my old PR of 170kg.

Pull Ups
bw x 3
bw + 10lb x 3
bw + 20lb x 3
bw + 25lb 2x3

The last rep was ish.

Standing DB Curls
30lb x 8
35lb x 8
37.5lb x 6

Thoughts

Down in weight again so I'm happy about that but I definitely felt the cal deficit today when pulling. It was a good pull but I nearly blacked after the last two sets. I had to hold myself up at the chalk bin thing.

IW

I think your DL should be around 170 kgs to. Good luck, dude.

I need to lose some lbs off my body. I'm becoming fat again :(

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I'm hoping for 175kg but I would be happy with 170kg as well.

IW

Saturday Dec 19th/2009

Decline Bench
bar x 8
135lb x 5
165lb x 3
185lb x 3
225lb x 3
235lb x 3
245lb x 3
265lb x M

I got way out of my groove on my 265lb attempt but I think should have it for sure when I'm fresh. I was pretty happy with the 245lb x 3 though.

Front Squats
mobility - leg swings (front and side), bw squats, squat to stand, calf stretches
bar x 5
95lb x 3
135lb x 3
185lb x 2
205lb x 3
225lb x 1

Stiff Leg Rack Pull
135lb x 8
205lb x 8
225lb x 10

No pads available so we used the rack. These stretch the shit out of my hamstrings but they are so much better than hamstring curls. They give a bit of a grip workout too so thats an added bonus.

Cable Pull Down
50lb x 10
57.5lb 3x8

Thoughts

Well I think this workout is going to make mondays bench/squat very interesting... but oh well. It's better than not getting it in at all.

IW

Sunday Dec 20th/2009

Tmill - 32.5min

I went out last night and had a giant poutine and some beers. Talk about a step backwards. lol I have a feeling the upcoming holdiay season is going to be hard on my body composition as well.

Oh well!

IW

Monday Dec 21st/2009

BW: 184lb

Bench
bar x 10
135lb x 6
165lb x 4
185lb x 3
205lb x 1
215lb 5x5 (PR)

It took everything I could muster but I squeaked this up. Very happy about this.

Squats
mobility work
bw 2x5
bar x 5
135lb x 5
185lb x 3
225lb x 2
245lb 5x3 (PR)

I thought squats might not go very well today because my hams were still tight but once I got warmed up they felt pretty good.

Standing Rows
135lb x 5
175lb 5x5

Thoughts

I'm quite impressed with today's workout. I'm starting to rethink my goals of getting leaner. I am loving the increases I've been making and I'm reasonably lean now. I am thinking of just sticking with the diet I've been doing after xmas and possibly lose another lb or two and continue to make some strength increases.

My other option is to get serious about leaning out and be prepared to take a hit in the strength department. I have some thinking to do...

IW

Wednesday Dec 23rd/2009

BW: 184.0lb

Military Press
bar x 10
75lb x 5
95lb x 3
115lb x 1
125lb 5x5

Deads
bw squats 2x5
mobility work
60kg x 5
100kg x 3
120kg x 2
150kg x 1
160kg x 1
170kg x M

My lower back said no. I don't think this is an indication of my true 1RM, I think its more a result of a PR squat on monday. A little disapointing nonetheless.

Lat Pull-Down
70 2x5
75 x 5
80 x 5
75 x 5

I dunno if this thing is in kg or what.

Rope Cable Curls
50lb x 10,12
57.5lb x 10
50lb x 14

Thoughts

Well this will likely be my last workout of 2009. I'm heading home tomorrow. I have a wedding to go to (in the wedding party) on the 28th and I fly to the Mayan Riviera on the 29th and back on Jan 5th, 2010. Should be a busy but yet awesome break.

If I don't talk to you until then...

Happy Holidays everyone and I'll be back in the new year!

IW