Tuesday 6/21/11ran .6 mile75 situps25 pushups off flat benchdeadlift 135x5x5
Thursday 6/23/11ran .75 mile100 situps50 pushups off flat benchdeadlift 155x5x5
Saturday 6/25/11ran 1 mile75 reverse crunchs60 pushups off flat benchdeadlift 175x5x5
run felt good. weights did not. really weak and sore after starting workout. must remember to eat. not alot of food taken in yesterday due to work schedule.
Will hit same workout again next time to make sure everything is on track.
Stairmaster 10 mins really felt that in calfs good burnPlanks: 30 front 30 right 30 left 30 front x 250 pushups off flat benchdeadlift 175x5x5
felt really good today even though eating / schedule has been hectic.
late night early morning. proud I got to the gym.
Plank 1 min34 pushups off flat benchdeadlift 195x5x5
deadlift 275x5bench 155x3
bench 135x4x5deadlift 295x1x1mil press 65x3x5
felt really great. next day feeling good. eating alot so this is probably why! tuna steak my new love.
goal break 300 dl for repsbench 200x1mil press 100x1
bench 135x7,4,4,4,2deadlift 215x6 225x5 235x3mil press 75x5
bench 145x2 then 115x2x5 bullshit terrible day for bench left shoulder felt like crap dont understand. Will switch to dips until I can do a manly number and then come back to bench... it has always been my worst exercise and I'm pretty sure its due to technique as I have some inherited arm issues but I cant afford a coach atm...
deadlift 225x6 235x5 245x4 felt great really focusing on exploding the lift up
bb row 115x5x5 great really felt this after all reps from deadstop on floor
mil press 65x5x5 need to focus on recruiting entire core into lift can really feel dif when I do this.
deadlift 135x6x10did some chins but they're also tweaking my shoulder...pushupsbb row 135x5x5
deadlift 315x 2, 1 (pr)bb row 95x8,7,6 really working on form and staying strictmil press bar only x 20 x 2 shoulder is still tweaked just trying to get some blood in there.
great day broke my dl goal and felt awesome. new goal 350!
decided to work on some chest stuff that will transfer to my bench once I find a training partner and start making that a real priority.
flat db bench 55x5,5,5,5,6pec deck 110x10,10,7,7negative chinsclose grip bench 60x10,10
light day today muscles sore from yesterday just wanted to get them moving and full o blood.
superset:speed deads 155x3,3,3,3,3lat pulldown 50x10,10,10,10,10
superset:corner press 45x5,5corner row 45x5,5
smith machine bench 185x5,4,5db bench 30x15,15db row 60x12,8,8facepull 40x8,8,8db curl 30x8 20x8,8
speed deadlifts 155x2,2,2,2,2,2,2,2,2,2leg extension 50x10,10,10stiff leg deadlift 185x5,5,5,5,5cable side bends 80x10,10,10
bench press 95x20,16,14 5:00 felt great... no shoulder issues really been working the technique and FEEL it in my pecs.triceps pushdown 50x5,5,5,5,5 :90ghr 4x3 :90 fuuuuuuuuuuuuuuucking hard! have to use a support bar cant do BW yet.cable side bends 50x15,15,15 :90
trying to include rest times from now on. soon will add in diet. small steps.
deadlift 325x1 345xMISS 325x1,1 PR 5:00Military press 105x2,3,2 PR :90GHR 3x5 :90cable side bends 100x5 120x5 130x5 :90
spead deadlift 185x3,3,3,3,3,3,3,3 :45triceps pushdown 35x12,8,6 :90leg curls 40x8,8,8 :90crunches 10,10,10 increased weight every set 5,10,25lbs :90
Firehouse sub: 1280cal 76fat 90carb 69prosonic m&m blast: 746cal 40fat 87carb 12propro shake: 250cal 4fat 6carb 50pro300g chicken 480cal 12fat 0carb 90pro2cup brown rice w/tuna 500cal 4fat 90carb 25pro
pro shake w/ 2 scoops, oats, 3 eggs, greens, fiber1050cal 26fat 106carb 94profirehouse sub 1500cal 101fat 101carb 54prochips 250cal 15fat 29carb 4procoke 260cal 0fat 60carb 0propro shake 250cal 4fat 6carb 50propro shake 250cal 4fat 6carb 50pro
bench press 155x3,3 135x8pushups 12, 8leg curls 30x10,10situps 30sidebends 60x15
pro shake 250cal 4fat 6carb 50prochicken stir fry300g chicken 330cal 3fat 0carb 69carb1 cup broc 50cal 0fat 12carb 4pro1 cup corn 177cal 2fat 41carb 5pro