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Nov 23rd
bench 215x3, 245x3, 275x3+5(8) felt good but I kind of wish I had a spotter to take away the fear of getting caught ( should have done 10) and so I could have taken the bar out a bit farther
Incline barbell press: 3x8,6,5 @ 225
rear delts with cable pully : 3x20@40
s.s w/
tri pushdowns 3x40@50
Nov 24th
Deadlifts: 345x3, 395x3, 445x3+1(4)
these just didn't feel right today ( here come the excusses) first the bar I was using was bent so that ****ed with my grip. Then my stands- this is something I'm trying to nail down as best as I can. First set I started off sumo , second set I moved in closer feet prob 6" apart with an angle at 11&1 o'clock and my hands abou 4" apart ( trying to do what Al said) I didn't like that to much so I went back to my comfortable stand - I have a feeling that if I'm going to switch up stands I will need to lower the weight , but if I don't I won't be lifting to much over 500 and I want to be pulling 600 by summer.
GM's 3x8@225 - knees bent , not to the point where it was a squat gm but just for some good suport.
Close grip lat pulldown 3x20@120
abs: side chops and front cable crunches.
Total time in was 65 minutes.
AHHHH! Hands on the outside of your legs!!!!
Shit!!! No wonder that second set felt ****ed !! I was trying to go off memory from what I said , but I got lost :D
Nov 25th
Military Press
145x3 , 165x3 , 185x3 ( missed 4th rep )
Upright rows
3x12 @ 95
Tricep pushdowns
3x20 @ 130
Cardio : skated laps for about 45 minutes
Here are some video's from this weeks workout.
Flat Bench 275 x 8
http://www.youtube.com/watch?v=gMKMeagbNXA
Military Press ( not using legs as much )
185x3
http://www.youtube.com/watch?v=BrfwE3YQ4pU
Good Mornings 225x8 - bent knees and don't go to par .
http://www.youtube.com/watch?v=edKR3hCcyLA
Nov 26th
Cardio - 20 mins on the bike
Foam Rolled hamstrings , glutes , and back.
My inner hams have been feeling tight for a few days now . I don't want to squat until they are nice and loose. My plan is to hit the gym on Saturday to start my squat in my last week of phase three with this program.
Nov 28th
Treadmil 5 min walking @ 2.5 RPM
Dynamic stretches ( hips , knees , ankles )
Squat : 135x8 , 225x5 , 315 x 5
405x5 , 450x3 , 505x1+2 ( 3 total . Did 4 but as you can tell by the video I didn't even come close to par ). I should have been able to get well over 5 reps on this , but being on night shift is taking a toll on my eating and sleeping , it always does.
http://www.youtube.com/watch?v=dZpQYmNRIO0
I think my dept was good , but I need to work on tucking my elbows , their still flaring out a bit.
Leg Curls : 3x12 @ 130
Step Ups with 35lbs db's - did about 30 step ups , basically until my grip gave out.
I was running out of time so I didn't do to much assessory work as you can tell.
I debated even going to the gym today. Pre workout meal was only a shake. Post workout was 3 scoops of Dark Matter . 1hr after 1 cup pasta , 6oz lean ground beef with some spinach and cheese.
weight = 238lbs.
Great vid! Impressive
Thanks.
Nov 30th
bench: 230x5, 260x3, 290x1+4
incline db presses: 3x11@90
close grip bb press 2x15@135
tricep cross body ext: 3x12@25
db curls 2x12@30
wide grip lat pulldown 2x10@140
tricep pushdowns 2x15@120
I did a bit more assessory work today because the atmosphere was better than normal ;)
Also going to start doing curls a bit more ( not overly ) because after reading a few peoples journals and thoughs who have not incorperated these started having issues , which were then corrected by just adding in bicep curls. The last thing I want is an injury right now or ever.