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eric: u have a pm....

EDIT: u answered it

I'll sum up that workout.

PERFECT. Exactly what I expected to see. If you work that 275, for instance, up to 5 reps.....

thank you and i intend to do just that....275 upto 5 and 185 upto 5 too

but im too damn depressed right now...:( this sucks....fucking lfe was so good 3 days ago....

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we all go through ruff times man...being away from family and friends are usually the worst. But it always gets better we just have to take it one day at a time.....I

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^^^yeah. Try to take pleasure in the little things, though. If a workout is good don't project your other feelings on to that but instead chalk it up as one little thing you CAN feel good about in the midst of the bigger things in your life you feel bad about. There can be a few big things in our life we feel are missing but there are many more small ones and if we learn to appreciate all those many things....they add up.

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If you act sanctimonious I will just list out your logical fallacies until you get pissed off and spew blasphemous remarks.

Anuj, I know how bad depression can get (trust me), but once you step through those doors to the gym...do what you do best and smash through those heavy sets. You gotta leave it all behind you and just lift for that short time youre there.

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"Pain don't hurt" - Dalton

"NO, this is my squat rack. Go get your own!"

"Damn that's shit heavy" - Wolf


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Week 3 - Monday - HEAVY Day

The Basic Lifts:

Olympic Squats 5 x 5
Week 3 --->>> 195 lbs
Week 2 --->>> 190 lbs
Week 1 --->>> 185 lbs

Flat Bench Press 5 x 5
Week 3 --->>> 150 lbs
Week 2 --->>> 145 lbs
Week 1 --->>> 140 lbs

JS Rows 5 x 5
Week 3 --->>> 145 lbs
Week 2 --->>> 140 lbs
Week 1 --->>> 135 lbs

TOTAL POUNDAGE
Week 3 --->>> 12,250 lbs
Week 2 --->>> 11,875 lbs
Week 1 --->>> 11,500 lbs

The Accessory Lifts:

Standing situps with lat machine
Week 3 --->>> 60 lbs @ 4 sets x 12 reps
Week 2 --->>> 60 lbs @ 4 sets x 10 reps
Week 1 --->>> 40 lbs @ 5 sets x 15 reps

Flat Crunches
Week 3 --->>> BW @ 2 sets x 20 reps
Week 2 --->>> BW @ 2 sets x 15 reps
Week 1 --->>> n/a

Reverse Hyperextensions
Week 3 --->>> 30 lbs @ 2 sets x 12 reps
Week 2 --->>> 25 lbs @ 2 sets x 12 reps
Week 1 --->>> 25 lbs @ 1 set x 15 reps

Diet:

11:40 am --->>> coffee + 2 baegels
2:00 pm --->>> chinese + apple (i was so full my stomach looked like i had a baby in there damnit!)
5:30 pm --->>> 2 scoops whey (pre-workout) + 3 BCAAs + banana
8:00 pm --->>> 2 scoops weightgainer + 1 BCAA
9:00 pm --->>> salad + weightgainer
11:30 pm --->>> grilled chicken sandwich

Overall Impression:

good workout.....i have videos which if anyone wants please pm me. i taped the squats (3rd set) and bench press (3rd set)....

i ate soo much today...damn....feels good

looking foward to wednesday...

unfortunately, i forgot to do my stretches :( i was in too much of a hurry to get out for some reason....only regrets...

also, i may switch from JS Rows to simple barbell rows...lets see...

thanks TALO, kane and Eric...ur words helped me....and everyhting is fine now...im a happy baby

LOL, I forgot to stretch the other day too. No big deal.

Last workout I was so spent I decided to skip my ab work. You know that feeling. I stopped myself at the basement door and forced myself to go back and bang out a bunch of hanging leg raises and standing sit-ups. Those are the times when I am most proud of myself. Not becuase of doing abs but because of sticking to the plan on that piece of paper

i know....but if its written down it MUST be done!

that actually happens to me EVERY single session.....im so lazy to do abs (u wud know coz uve been my guru for a long time now )