12 Oct 2011
Weight: 178.8
Squats:
5 x Bar
5 x 145
3 x 175
2 x 205
3 x 5 x 230
Pretty difficult. Left knee was feeling awkward the entire day, probably because of the rain?? I'm getting old.
Bench:
****5 x Bar
5 x 95
3 x 115
2 x 135
3 x 5 x 150
First set of bench was pretty difficult. I felt very unstable when pressing up. I noticed that I was barely engaging my lats when doing the first rep. My powerlifting arch was not being utilized properly. I took ample rest between sets to make sure my arms didn't go anaerobic. Stability, form and pressing strength was much better on the second and third set when I actually engaged my lats and upper back.
Rows:
****5 x 95
3 x 5 x 140
Rows were pretty easy. I noticed I had a fairly wide feet width stance compared to my grip width on the first rep so I narrowed my stance a bit for the following sets.
Accessories:
13/4/3 x BW Dips
10 min. HIIT - 4/7/3.6/8/3.6
11 Oct 2011
Weight: 179.8
*Meal #1 - 9:10 AM
*1/2 cup thick rolled oats + 16 oz. 2% milk /w 1 scoop whey protein
*Meal #2 - 12:15 PM
*Peanut butter and jelly sandwich
*Meal #3 - 1:30 PM
*Half sandwich pastrami /w bacon
*Meal #4 - 4:30 PM
*Half plate rice + buffalo chicken strips
*Meal #5 - 7:00 PM
*Finished Meal #4
*Meal #6 - 9:30 PM
*Plate rice + pork adobo
10 Oct 2011
Weight: 178.6
Squats:
5 x Bar
5 x 135
3 x 165
2 x 195
3 x 5 x 225
Warm-up sets up to the work set were noticeably easier than previous days. I can probably attribute this change to my increase in caloric intake again. More cals = more energy? The last work set was definitely hard as hell.
Press:
****5 x Bar
3 x 55
2 x 65
3 x 5 x 80
Presses were pretty easy. I rushed into the 2nd workset leaving my traps and shoulders a bit burnt out (felt the lactic acid build up). I waited and made sure to get ample rest before my last set to make sure I banged out all 5 reps. Barely finished, I think I may have cheated my self and flared my elbows out instead of keeping them perpendicular to my body.
Deadlifts:
****5 x 175
3 x 205
2 x 235
5 x 265
Deadlifts were pretty easy. Noticed that I would reduce significant strain on the back if I tightened it before lifting. This would seem like a no brainer, but there have plenty of times where I pulled without making sure my chest was up thereby rounding my back. This happened mainly once I got heavier.
Food Log
*Meal #1 - 8:30 AM
*1/2 cup thick rolled oats + 12 oz. 2% milk /w 1 scoop whey protein
*Meal #2 - 11:05 AM
*Peanut butter sandwich
*Meal #3 - 1:00 PM
*Ham and pastrami sandwich /w 3 bacon strips + 18 oz. 2% milk
*Meal #4 - 3:30 PM
*Half plate rice + pork adobo
*Meal #5 - 7:00 PM
*Half plate rice + 1 can sardines in pure olive oil
*Meal #6 - 10:30 PM
*16 oz. 2% milk + 2 scoop whey protein
*Meal #7 - 11:15 PM
*Plate rice + 18 medium shrimp + 24 oz. 2% milk