Week 14 - Wednesday - LIGHT Day

The Basic Lifts:

Olympic Squats 2 x 5
W14 --->>> 170 lbs
W13 --->>> 170 lbs
W12 --->>> n/a
W11 --->>> 170 lbs
W10 --->>> 170 lbs
W9 --->>> n/a
W8 --->>> 170 lbs
W7 --->>> 165 lbs
W6 --->>> 165 lbs
W5 --->>> 165 lbs
W4 --->>> 160 lbs
W3 --->>> 155 lbs (3 sets)
W2 --->>> 150 lbs (3 sets)
W1 --->>> 145 lbs (3 sets)

Push Presses 2 x 5 ; 1 x 10
W14 --->>> 145 lbs ; bar

Dumbbell Rows 2 x 5
W14 --->>> 85 lbs
W13 --->>> 80 lbs

TOTAL POUNDAGE
W14 --->>> 4,450 lbs
W13 --->>> 4,075 lbs
W12 --->>> n/a
W11 --->>> 4,375 lbs
W10 --->>> 4,675 lbs
W9 --->>> n/a
W8 --->>> 4,275 lbs
W7 --->>> 4,800 lbs
W6 --->>> 4,525 lbs
W5 --->>> 4,025 lbs
W4 --->>> 4,650 lbs
W3 --->>> 5,600 lbs
W2 --->>> 5,425 lbs
W1 --->>> 5,000 lbs

The Accessory Lifts:

Cable Pull Throughs
W14 --->>> n/a
W13 --->>> 40 lbs @ 1 set x 15 reps
W 12 --->>> n/a
W11 --->>> n/a
W10 --->>> n/a
W9 --->>> n/a
W8 --->>> n/a
W7 --->>> n/a
W6 --->>> n/a
W5 --->>> n/a
W4 --->>> 60 lbs @ 1 set x 15 reps
W3 --->>> 40 lbs @ 1 set x 15 reps
W2 --->>> 17.5 lbs @ 1 set x 20 reps
W1 --->>> 17.5 lbs @ 1 sets x 15 reps

Reverse Hyperextensions
W14 --->>> 25 lbs @ 1 set x 12 reps
W13 --->>> 25 lbs @ 1 set x 12 reps
W12 --->>> n/a
W11 --->>> 25 lbs @ 2 sets x 12 reps
W10 --->>> 5 lbs @ 1 set x 20 reps
W9 --->>> n/a
W8 --->>> 25 lbs @ 1 set x 20 reps
W7 --->>> 25 lbs @ 1 set x 15 reps
W6 --->>> n/a
W5 --->>> n/a
W4 --->>> 25 lbs @ 1 set x 15 reps
W3 --->>> 25 lbs @ 1 set x 25 reps
W2 --->>> 25 lbs @ 1 set x 15 reps
W1 --->>> 25 lbs @ 1 set x 10 reps

Diet:

virtually starved today coz i had a huge exam. but im gonna be spending tonight eating my heart's content because i have tons of chicken and roast beef and salad and veggies lying around so i will dine in my room tonight

Overall Impression:

no more push presses for me. im gonna be focussing on strict militaries for the last 2 weeks of this program. today was a boring session and i did not want to workout but i dragged my ass to the gym.....i should have taken an off....im dead beat from studying for a test which i and my whole class (which comprises of 6 more students) are going to be failing :( its very demotivating. plus, i have to do another 2 page paper for tomorrow, a final draft of my 26 page paper for friday and i plan on making 1-2 more movies over the weekend and the next before school closes. they are just recreational movies and i just wanna give it a shot

hope everyone is having a good week. i know ive been busy

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