Pull ups - 4X5
Shrugs - 4X8 225
CH Bench - 4X5 155
Rows - 4X5 100

Apparently I forgot what my workout was supposed to be...did rows in place of curls and I just now realized it. I need to up the weight on rows next week. Go back to 4X8 on CH bench and move up in weight...and do 4X7 or 4X8 for pull ups. And read my journal before the next time I workout because apparently can't remember what I did the week before. Good workout though.

Deadlifts - 3X3 315
Leg Press - 4X6 290
Calve Raises - 4X15 100

I lifted at 8:00 this morning. Strength was way down and I never could loosen up. I tightened up after the third set of deadlifts and couldn't move it. The next time I work out in the morning I'm going to do 15 minutes of light cardio or something beforehand.

did you eat before hand?

I had a big protein bar and a granola bar. I was sleepy. I was in the gym about 20 minutes after my alarm woke me up.

Morning workouts suck ass. :biglaugh:

I drink really strong green tea before training in the morning.
Its not magic, but I find it helps me focus. 8am that does suck though.

Marv.

Yeah, I meant to take the N30 that I have. It has caffeine and a lot of the bio available form of B12. And I didn't have time to do my normal pre workout shake. :lame:

Bench press - 5X5 165
T-Bar rows - 5X5 90
Straight bar curls - 4X6 75
Tricep pulldowns - 4X8 120
HIIT - 20 minutes

Body weight - 162

My thoughts...
Atrophy. Good to be back.

Messed up something in my knee today. I was walking up the stairs and felt the twinge. I can't really bend it and walking sucks now. It was going to be my first lower body workout in a month, but looks like I'm not going to be able to start the routine back right.

Sipped on BCAAs and citrulline malate this morning and this afternoon. I'm not very sore at all from the upper body workout.

Friday 1-18-2007
I had about 20 minutes of free time Friday, so I got in a few sets of squats. I'm going to become regular this week. I am going to start a new routine. I was planning on doing the old one. Thought about going back to the SS 5X5, but it put too much strain on my CNS. I will start a new routine by next week hopefully.

Squats - WU, 3X5 255