13 Dec 2011
Squat:
5 x Bar
5 x 145
3 x 175
2 x 205
1 x 235
5 x 265 PR !!!
Got another PR. I'm not sure if I went low enough on the 4th rep. My camera ran out of memory when trying to film just the first warm-up weight. Going for 1.5xBW next workout and hopefully I can sort out the camera issue by then.
Bench:
****2 x 5 x Bar
5 x 75
3 x 95
2 x 115
1 x 135
3 x 160
Stalled hard on the bench. Didn't feel confident with the lift. Should definitely get a spotter next time to improve confidence and give the lift all I've got.
Rows:
****5 x 95
3 x 115
5 x 135
People using the rack, so I couldn't get my cleans in. Decided to do some rows, felt a bit heavy for the weight. Squeeze the bar hard before lifting. This causes the lats to contract. Promotes less jerking by using controlled lift as opposed to using jerk momentum to get the weight up. Makes the muscles work harder.
Accessories:
10/5/3 x BW + 15 lbs Dips - Pretty hard, going to go up to 17.5 next A session.
3 x 12 x 7.5 lbs Reverse crunches - Tried doing dragon flags before this. The negative wasn't too bad, but the positive was impossible to do. I think I might start doing some additional core exercises to get me to dragon flagging.
09 Dec 2011
Found a nifty article on ezine while looking for example meals I could make. My routine meals are getting insanely boring so I was looking for some fresh ideas and came across this helpful tidbit.
Portion/Size:
1 oz. meat = Matchbox,
3 oz. meat = Deck of cards,
8 oz. meat = Thin paperback book,
3 oz. fish = Checkbook,
1 oz. cheese = Four dice,
1 med. potato = Computer mouse,
2 tbsp. peanut butter = Ping pong ball,
1 cup pasta = Tennis ball,
1 bagel = Hockey puck
Article Source: http://EzineArticles.com/1487504
09 Dec 2011
Squats:
2 x 5 x Bar
5 x 145
3 x 175
2 x 205
1 x 235
4 x 265
Stalled. My form was horrendous by the 4th rep. My back was nearly parallel to the ground, trying to lift the bar up out of the hole. Surprisingly, back felt fine, no soreness or pain at all.
Press:
2 x 5 x Bar
5 x 65
3 x 75
2 x 85
5 x 95
Noticed that bar position was towards my fingers on the right hand to compensate for weight and therefore put more of the load on the right arm, felt it in the wrist.
Deadlifts:
5 x 155
3 x 185
2 x 215
5 x 245
Pretty easy still. Used overhand-underhand grip.
Accessories:
5/4/2 x BW Pull-ups - Felt a bit stronger today on this exercise. Right shoulder was definitely feeling weird because of my injury.