21 Jan 2012
*Weight: *178.2 lbs
*Body Fat: *12.3%
Squats:
5 x 115
5 x 145
5 x 175
5 x 200
3 x 235
8 x 175
Not too bad. Definitely easier than last week's heavy day. I think my recovery's improved a bit. I've been eating pretty well this week as well too so that may have contributed. The last 8 rep is deceivingly difficult.
Bench:
****5 x 65
5 x 80
5 x 95
5 x 110
3 x 125
8 x 95
Again, I'm using my right arm and lats more than my left arm. I think my right elbow is flaring out which is causing the load to be placed on my right arm. I need to find people who have the same problem and figure out what they did to fix this. Otherwise, the lift was still medium to easy difficulty.
Rows:
****5 x 65
5 x 85
5 x 95
5 x 115
3 x 125
8 x 95
Stupidly easy.
Accessories:
****BW Dips, 8/8/7 - Pretty easy. Technique improvement: turn wrists inward towards body to alleviate stress on the shoulders and put entire load on the triceps. Basically have arms as close to the body as possible.
BB Curls, 3x8x40lbs - Not bad. Definitely burning a bit more on the last set, but not as bad as last week's heavy day.
Tricep Extensions, 8x35, 8x40, 6x45 - Ramped weights, triceps were spent by the 6th rep on the 3rd set, but otherwise still pretty easy. I think in due time, my stamina will improve on this lift.
19 Jan 2012
Squats:
5 x 115
5 x 145
5 x 175
5 x 175
These were about average, maybe a bit on the difficult side. I don't think my legs are recovering quite as well as I expected even with the drop of weight.
Press:
5 x 45
5 x 55
5 x 65
5 x 75
Pretty easy. Form was a bit off when descending and repositioning elbows forward.
Deadlift:
****5 x 145
5 x 175
5 x 195
5 x 225
Pretty easy. Did touch and go on the first rep, it was too light for me, so I focused on explosion from the bottom of each rep and performing them in quick succession.
Accessories:
****3 x 30lb Crunch machine - Using the machine felt very awkward. The back padding wasn't stationary so I felt like I was losing workout efficiency. I'm going to go back to old fashioned sit-ups on light days.
3 x 2 x BW Chin-ups - These were very hard. Felt slightly light headed after first set.
17 Jan 2012
Squats:
5 x 115
5 x 140
5 x 170
5 x 195
5 x 230
These were pretty hard. I felt some soreness pain from my quads near my knees when going heavy on the last set.
Bench:
5 x 65
5 x 75
5 x 90
5 x 115
5 x 125
These were alright. Felt like I was, again, using my right arm more than my left. Felt the burn in the right triceps.
Rows:
****5 x 65
5 x 85
5 x 95
5 x 115
5 x 125
These were particularly easy. Again, made sure that I slowly lifted bar off ground and then exploded upwards to my chest.
Accessories:
Weighted Sit-ups:
12 x BW
12 x BW + 5
Second set was difficult. Was cheating a little when sitting up by using momentum.
Weighted Hyperextensions:
12 x BW
12 x BW + 25
10 x BW
10 x BW
Not bad, my knees were hurting when doing them with weight.