funny how my old highs..
aren’t really new lows but getting there…
DL: 225x4
squat: 225x5
bench: who gives a ____
leg press: 230x10
i should probably try my 1RM. can probably hit 250 or 275 on both.
best brotein shake…
8 ounces of milk (soymilk will probably be best)
couple of scoops of vanilla ice cream (or frozen yogurt)
1.5 scoops of chocolate brotein (whey or casein doesn’t matter)
1/2 cup of oatz (gotta have dem oats)
table spoon of peanut butter (the more the better)
blend that shit and enjoy the road to being a bro
jan 13 - chest and tri(hard)s
DB press - 35x10, 35x10, 45x10, 45x9, 50x5
incline chest press (using machine) - 25x10, 30x10, 40x10, 45x10, 60x6
seated flies - 25x10, 30x10, 35x10
tri pulldowns - 40x10, 40x10, 45x10
just gonna bold stuff where i hit a new high.
jan. 11
did legs today…holy moley i’m tired. haven’t done legs in almost a month. when i was done, went grocery shopping and was limping around everywhere.
squats - 115x10, 115x10, 155x10, 175x7, 175x6 (felt really tired after warming up, pretty disappointed)
leg press - initial resistance = 167, + 90x10, 140x10, 180x10 (!!!!)
deadlift -85x8, 135x10, 205x6 (legs were already jelly, was gonna do behind the legs but didn’t really know the form)
felt good after i was able to do 205! i might just do deadlifts first because my legs were done by the time i got to them.
progress
new highs:
175lb deadlift (will aim for 200 next week)
comfortable doing 45 lb dumbbell bench 3x10
will aim for 180-200lbs during squats tomorrow.
kind of looking forward to eeeeet
bailed so hard trying to do a backflip
yesterday i was hitting them no problem. maybe it was the soreness or i created another mental block. i dunno what happened but i landed on my face in the grass, and it hella scratched my face. now it looks like i got beat up by a cat.
also, i haven’t gotten the chance to look at myself in the mirror lately (until today) and i can tell i’ve gotten a lot more muscle now.
my goal…to be able to do a set of five of these bad boys.
now if i can only do one…
why is my chest so weak?
progress? what is that?
at least i look sexy with my shirt off
diary: days 1 and 2
day 1 - september 6, 2011: chest/tri
dumbell bench - 3x10, 35 lbs - failed 2nd set on 8th rep, dunno what happened..
seated flies - 3x10, 100/120/140 lbs
decline barbell bench - 3x10, 15 lbs - weird because i last week i did 30lbs
triceps pull down - 2x10, 1x12, 21 lbs (or 30, one of them)
i need to work on my form. i dunno what happened yesterday, but i felt a lot weaker than last week when i was working out with renato.
day 2 - september 8, 2011: back
dumbell row - 3x10, 35 lbs
bent over row - 3x10, 60lbs - was kind of easy, going to up weight next time
lat pull down - alternated sets between close grip and wide grip - 6x10, 70/70/80lbs
reverse fly - 2x10, 1x5 - 10/15lbs - these were a lot harder than they looked, although fatigue might have been an issue.
will probably do biceps and shoulders tomorrow, as recommended by my brother
the best part of running?
every step you take is one more when you turn around.
…except you better not be saving anything for the run back.
