January 05, 2009
Started off the day with my new diet which I love, just enough food without forcing it down my throat with lots of nutrients and NO junk.
Was a little bit off on the routine mainly because I took a nap and didn't wake up and was working out "quietly" while my family slept.
Started off with a warm up of 5 pull ups and 5 chin ups. First exercise was the bench press.
Warm Up: 65x10
Three sets of 100x5.
Moved on to Squats, warmed up with 65x5, 85x5, 115x5, then finished with two sets of 150x5 (note: decrease weight a little bit)
Next up was deadlifts, still trying to get the form down so I did 2 sets of 115x5. Could have done a LOT more.
Loaded up 40 lbs (pretty light but I didn't want to take the 100 pounds off of my barbell) on the leg extension/curl and did supersets alternating in reps of 10. Leg curls = much harder than extensions, but I felt a good pump.
Grabbed a 25 lb dumbbell and warmed up my arms with 10 reps per arm on bicep curls and tricep extensions. Moved up to 30 lbs and did the same thing.
Did another 10 mixed grip pull/chin ups, followed by tricep dips to exhaustion then finally 10 push-ups to finish off the workout.
Wasn't a very good workout, I think that's because I'm trying to move up too fast in Squats (gonna go back down in weight and start squatting deeper) so that was uncomfortably tough. Deadlift form wasn't very good, had to be quiet in setting down the weight. Bench went alright, I think I'll move up to 105 next week no problem.
Looking forward to Wednesday for Workout B, I much prefer power cleans/rows/military press over squats/bench/deadlifts.
Thread: Goal: 160 by June (bulk time)