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C 6 W 3 D 5
Chest Shoulders Legs
Missed Wednesday because of work so today was a double workout ~ 2 hours...
Bench
15 x bar
10 x 95, 135, 155, 175, 185
5 x 205
2 x 205
3 x 205 ds 185 (3)
3 x 195 ds 185 (2)
2 x 185 failure
Probably shouldn't have gone up to 205 so fast - I'm not used to this bench (GCC) so I probably should have stayed at 195, but 185 was so easy and putting the 10's on was difficult to resist...last set the bar simply dropped!!! was lucky to get it racked.
Military Smith
15 x bar
10 x 35
9 x 45
8 x 45
2.5 x 50
2.5 x 47.5
3 x 45
3 x 40
4 x 35
discovered that one side had an extra 5 on it - not sure for how long or how much affected lifts, volume down because of pre-exhaustion on bench...
Alternating sets of 10 each Front - Lateral raises seated
front
10 x 10
15 x 10
15 x 10
15 x 10
side
10 x 10
6 x 15 ds 10
5 x 15 ds 10
5 x 15 ds 10
Squats
15 x bar
10 x 25, 45, 70
5 x 80
5 x 90
5 x 90
5 x 85
5 x 85
Actually fairly equal with last week's sets and volume - no depth on last set...kind of tweeked my upper back on middle set when I was inadvertent in racking weight and missed clasp - seems alright after stretching and pullovers...
Pullovers
10 x 65
10 x 65
10 x 65
9 x 65
I wasn't going to do these because I was tired but I needed to stretch out my back after squats...really very limited rest here < 30 sec and stayed at 65s - simply ran out of gas - no triceps work (although these always work them)- need to rest left elbow...still sore from liam jumping on it. Overall glad I got my workout in...forgot to have a protein shake before workout paid for it with lack of stamina....
Diet Calendar Entries for 25 November 2011:
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2745 kcal
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Fat: 134.20g | Prot: 181.76g | Carb: 166.14g.
Breakfast: Quick-N-Easy Bacon, Egg White , Bagel, Scrambled Egg (Whole, Cooked) , Butter (Salted) , Iso-100 Smooth Banana, Whole Milk, Coffee, Granulated Sugar . Lunch: Sliced Ham (Extra Lean) , Extra Lean Ground Beef, 3 Cheese Pizza Blend, Multigrai Traditional Crust Pizza Starter Kit, Gourmet Pizza Pepperoni. Dinner: Regular Beer, Chicken Parmesan. more...
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2832 kcal
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Activities & Exercise:
Weight Training (moderate) - 1 hour, Resting - 8 hours, Sleeping - 8 hours, Driving - 1 hour, Desk Work - 6 hours. more...
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