Nov 28th
Treadmil 5 min walking @ 2.5 RPM
Dynamic stretches ( hips , knees , ankles )
Squat : 135x8 , 225x5 , 315 x 5
405x5 , 450x3 , 505x1+2 ( 3 total . Did 4 but as you can tell by the video I didn't even come close to par ). I should have been able to get well over 5 reps on this , but being on night shift is taking a toll on my eating and sleeping , it always does.
I think my dept was good , but I need to work on tucking my elbows , their still flaring out a bit.
Leg Curls : 3x12 @ 130
Step Ups with 35lbs db's - did about 30 step ups , basically until my grip gave out.
I was running out of time so I didn't do to much assessory work as you can tell.
I debated even going to the gym today. Pre workout meal was only a shake. Post workout was 3 scoops of Dark Matter . 1hr after 1 cup pasta , 6oz lean ground beef with some spinach and cheese.
weight = 238lbs.
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