Sun Jan 20/08
Weighed in at 172.5lbs today. 1.5-2.0lbs again this week. Consistency is good here.
Well I decided I would try what Eric susggested on M. Press, Squats, and bench (not today but when I do heavy day again). I think it worked out very well.
I slept last night, like a baby. Did some moving of furniture yesterday and travelling so I was tired out. A solid 10hrs sleep makes for a better gym day.
BB Military Press
-bar x 5 (warmup/stretch)
-65lbs x 2 (warmup)
-85lbs x 2 (warmup)
-105lbs x 1 (weight acclimation)
-125lbs x 3 (heavy triple)
-105lbs 2x5 (work sets)
Nailed it. Could have done another set but I wanted to save some strength for bench. Next week, I'll do a heavy double etc.
Squats(heavy)
- bar x 5 (warmup/stretch)
- 135lbs x 5 (warmup)
- 175lbs x 3 (warmup))
- 195lbs x 2 (weight acclimation)
- 215lbs x 1 (weight acclimation)
- 230lbs x 3 (heavy triple)
- 210lbs 2x5 (work set)
Nailed this too. Very happy.
Bench (volume)
- bar x 8 (warmup/stretch)
-115lbs x 5 (warmup)
-135lbs x 3(weight acclimation)
-160lbs 4x8
Finished this too. So far this day is rocking.
Pull-Ups
bw + 12.5lbs 1x5,1x4
bw 1x5
Couldn't quite cut it here but it was a very intense day otherwise so I'm not surprised. I'm going to drop back and start doing 2.5lb increments like I should have in the beginning.
Accessory Work
Calf Raises
180lbs x 8 (warmup)
270lbs x 6
325lbs 3x10
Heavy.
Glute/Hamstring curl
- 50lbs x 10
- 75lbs 2x10
I'm reseting *WAY* back on these like I need to. Keep my back and ass on the seat and use proper form. Its just an accessory so I may as well do it right!
Diet
12:00 - 1.5 scoops whey, 2/3 cup oats
2:00 - workout
4:00 - PWO - 1 scoop isolate
5:00 - PPWO - chicken breast + whole wheat spag., veggies
6:30 - can of chicken, spinach, pickles, olives, mustard (yum)
8:30 - can of tuna, spinach, mustard, pickles
Thougths
I'm glad I tried Eric's suggested workout and really glad I finally got a sweet sleep. Gonna do the same thing with bench next time.
IronWorker
Last edited by iron_worker; 01-21-2008 at 11:20 AM.
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