MONDAY 4/9
WOOO!!!!
rolled out and stretched about a half hour before I got to the gym. Really helped!
squats: barx5 135x5 185x5 225x5 275x5 315x5 355x5 --all easy. thought about going to 395, but thought better. Remember, MOMENTUM. Felt really flexible too. Awesome!
bench press: barx15 135x5 185x3 205x1 225x1 265x5x5 --gotta remember to keep the bar LOW, otherwise piece of cake.
Bulgarian split squat: between sets of warmup bench: 3x10 left, 1 set righty. maybe start adding weight
rack RDL: 365x5 385x5 405x5 425x5 --10lb jumps per week. perhaps after 4 weeks scale back and try to hit 5x5 with best 5 or 95% of best 5 the last two weeks (may be ill-advised, this is all depending on how I feel. I know what the signs of crashing and burning are so I can avoid them easily)
kelso shrugs: 2plates + 25 x 3x10 (on T-bar)
decline situp: 3x10 w/ 35
Notes:
Squats felt great, if can keep the intensity under control, but keep the workload up, I'll be in business for sure. Going back to 40lb jumps and 4 sets of 5 cuz recovery was better. Screw Pendlay! LOL!
No grip tonight so I'll do a grip-o-rama tomorrow. Cardio tomorrow also (Twice, damn it!!!)
Feelin OK!!!
Diet:
1. 1/2 lb ground turkey breast
2. 3 serv ON Casein choc with flax oil and benfiber (suprisingly good, actually)
3. .65lbs ground sirloin with 1-2 cups greens
4. 3 serv Nitrean van. with 2 tbsp flax oil (note: Nitrean mixes thinner than ON Casein)
5. same as 3 with another 1/2 lb turkey
6. (post workout) 2 serv ON whey, 2 serv Nitrean, 3/4 (maybe) cup yogurt, 2 cup strawberries, a BIG pinch of brown sugar and cinammoon (like 120g protein, 800-ish calories. I needed it, was hungry all damn day.)
Notes on Sunday:
no exercise, but cheat was not as bad as I thought it would be. No alcohol, moderate candy only, and topped the day off with a healthy meal of jack cheese slices and a can of sardines. Not bad...
rolled out and stretched about a half hour before I got to the gym. Really helped!
squats: barx5 135x5 185x5 225x5 275x5 315x5 355x5 --all easy. thought about going to 395, but thought better. Remember, MOMENTUM. Felt really flexible too. Awesome!
bench press: barx15 135x5 185x3 205x1 225x1 265x5x5 --gotta remember to keep the bar LOW, otherwise piece of cake.
Bulgarian split squat: between sets of warmup bench: 3x10 left, 1 set righty. maybe start adding weight
rack RDL: 365x5 385x5 405x5 425x5 --10lb jumps per week. perhaps after 4 weeks scale back and try to hit 5x5 with best 5 or 95% of best 5 the last two weeks (may be ill-advised, this is all depending on how I feel. I know what the signs of crashing and burning are so I can avoid them easily)
kelso shrugs: 2plates + 25 x 3x10 (on T-bar)
decline situp: 3x10 w/ 35
Notes:
Squats felt great, if can keep the intensity under control, but keep the workload up, I'll be in business for sure. Going back to 40lb jumps and 4 sets of 5 cuz recovery was better. Screw Pendlay! LOL!
No grip tonight so I'll do a grip-o-rama tomorrow. Cardio tomorrow also (Twice, damn it!!!)
Feelin OK!!!
Diet:
1. 1/2 lb ground turkey breast
2. 3 serv ON Casein choc with flax oil and benfiber (suprisingly good, actually)
3. .65lbs ground sirloin with 1-2 cups greens
4. 3 serv Nitrean van. with 2 tbsp flax oil (note: Nitrean mixes thinner than ON Casein)
5. same as 3 with another 1/2 lb turkey
6. (post workout) 2 serv ON whey, 2 serv Nitrean, 3/4 (maybe) cup yogurt, 2 cup strawberries, a BIG pinch of brown sugar and cinammoon (like 120g protein, 800-ish calories. I needed it, was hungry all damn day.)
Notes on Sunday:
no exercise, but cheat was not as bad as I thought it would be. No alcohol, moderate candy only, and topped the day off with a healthy meal of jack cheese slices and a can of sardines. Not bad...
posted by Jake at
10:07 PM
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