Monday 5/14
Current Weight: N/A
Current Bodyfat: N/A
Diet: Ideally I would start a diet log and start keeping track of the number of calories I eat everyday. I think perhaps I have conditioned myself to not get too fat over the last couple months and now I don’t eat enough. Why else would I weigh like a buck eighty?
Supplements: NO-Xplode, X-Tend, and one Balance Gold bar pre-workout, 1 serving of Gatorade during the workout, 1 serving of Biotest Surge post-workout. This will be my normal supplement regimen until I decide to go ultra-hardcore balls-to-the-wall for a month or so.
5 minutes of warming up with dumbbells, barbells, and light power cleans.
1a – Pronated Bent Over Row – 135 x 10, 185 x 5, 225 x 5, 245 x 2 + 205 x 6
1b – Fly Machine – (120 x 10) x 3
2 – Squat – 135 x 10, 225 x 7, 315 x 3, 315 x 3
3 – Pause Squat – 225 x 4
4 – Deadlift/Hang Clean/Push Press Olympic Complex – 135 x 5, 155 x 5, 175 x 4, 185 x 1
5a – Standing Overhead Press – 135 x 5, 135 x 3
5b – Dumbbell Curls – 50 x 10, 50 x 7
Conclusion: My bent over rows continue to improve even though my grip strength leaves something to be desired. The tragedy of the day was squatting. 315 x 5 used to be a warm-up set for me and I really struggled to complete the THIRD rep. Something must be done. I believe I have identified the weakness as powering out of the hole. Basically I am coming up WAY too slow and I think I need to work on my lower back strength and my hip drive. The olympic complex continues to improve as I managed to get a single rep with a push press at 185. The goal is 200 x 1. Once I got to standing shoulder presses though, I was completely spent.
