Hai everyone. 2012 is gonna be a sweet year. I am excite.
I'll link the past 2 logs in the next post, as well as do a quick intro for people just now tuning in that don't know me.
I think in my last post, I was feeling like absolute death. I definitely started toeing the line of what isn't safe in terms of diet extremes. I like it though. I fought and battled and even though I never EVER want to feel like that again, I can say I've been there. Ate a lil carbs yesterday evening, but stomach wasn't feel great so I cut it after some brownies (lol). After I log this, I'm gonna smash some yummy stuff with my PWO meal.
Baseline bodyweight was 204.5, today I was about ~208 PWO. Lol. Arms and delts, my fav. Copied Evan's template a bit.
Rope pressdowns / EZ cable curls warmup - continuous, TUT, squeezin'
15 / 15 --> 3 time through
Closegrip bench press - strength is definitely on the decline. That's expected after 3 weeks of starvation though. WILL BE BACK.
95 x 15
135 x 10
185 x 8
225 x 8
275 x 4
295 x 4
Alternating DB curls - nice change of pace
30s x 12
40s x 10
50s x 8
60s x 8ish
High-incline OH EZ extensions / EZ preachers
75 x 15 / bar+30 x 15
75 x 15 / bar +40 x 12
75 x 15 / bar + 50 x 12
Slightly-angled bar pressdowns / Two-armed cable hammer curls (<3)
130 x 15 / 35 x 15
140 x 15 / 45 x 12
160 (stack+10) x 12 / 60 x 12
Rev. grip pressdowns / Meadows kickbacks / Straightbar curls / OH pulldown curls - Gg-g-g-g-g-giant set!
3 times through, high reps on everything.
Full ROM lateral raises / top half ROM raises
35s x 12 / 15s x 12 -- > 4 times. DAT PUMP.
Weird rear delt raise thing I was doing. 3 sets of 15 each arm. I looked REALLY good at this point. God.
3 sets decline situps, weighted, 45 on da noggin.
Superset seated calf raises w/ bw donkey calf raises.