Thanks zen, how ya been?
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well, just got my scale back today... since i've been training hard and dieting really clean (2200-2500 cals, on average 200 protein 200 carb 70 fat) i started out weighing 188, let a friend of mine borrow the scale for a weight loss competition about 2 months ago. I was expecting to be in between 190 and 195, my wake up weight today was 182... Somehow i'm getting stronger and lighter at the same time, dunno how i feel about that.
2500 calories isn't enough at your weight to gain weight. I eat like 3500 calories aday lol and i'm 172-175. eat more food! that being said strong workout effort, eat some more food and i'm sure you'll gain size.
Well i used to eat 4,500-5,000 calories a day when i was 220, im just trying to stick around the 2,500 cals to get leaner for the summer, and i figured my muscle memory would serve me well enough to gain a few lbs LBM since i just started working back out again, i guess i do need the cals as well eh?
Back day
Warm Ups:
135 x 10
185 x 5
225 x 4
275 x 2
Work Set:
355 x 2
Speeds:
295 x 3
295 x 3
295 x 3
Barbell Rows:
135 x 10
135 x 10
SLDL:
225 x 5
225 x 5
225 x 5
OHWG Pulls (30 seconds rest between sets):
Bw x 8
Bw x 5
Bw x 4
Fine day of lifting for the back guy.
5/28/09
Squat day
Warm Ups:
bar x 10
135 x 6
225 x 3
Work Sets:
285 x 5
285 x 5
Core Work:
Ab Straps x 20/x17/10
solid squats bro, nice work
Good job on the squats man.
DL day, Weighing in at 182.5
Warm Ups:
135 x 10
225 x 4
295 x 2
Work Set:
375 x 2
Speeds:
305 x 3
305 x 3
305 x 3
SLDL:
225 x 8
225 x 8
Barbell Rows:
135 x 12
135 x 12
OHWG Pulls:
BW x 10
BW x 7
BW x 7
Power Shrugs:
275 x 5
275 x 5
Real nice back day in general bro.
Missed my squat workout last night due to working overtime, so i had to squat and bench today.
Squats
Warm Ups:
Bar x 10
135 x 6
225 x 3
275 x 1
Work Sets: * Belt and Wraps*
305 x 3
305 x 3
Core: * Ab Straps*
x20
x15
Bench:
Warm Ups:
Bar x 50
95 x 20
135 x 10
Work Sets:
225 x 8
225 x 8
CGBP:
195 x 8
195 x 8
Squatting and benching is looking nice Ronny.
Light Bench day today
Warm Ups:
Bar x 50
90 x 20
135 x 10
Work Sets:
185 x 10
185 x 10
OH Tri Press's:
Curl Bar ( 25 lbs???) + 30 x 15 for three sets
Dips: ( 1 minute rest)
BW x 12
BW x 9
Deadlift Day
Warm Ups:
135 x 10
225 x 4
295 x 2
Work Sets:
395 x 1 ( missed 2nd rep)
Speeds:
295 x 3
295 x 3
295 x 3
SLDL:
225 x 8
Barbell Rows:
135 x 20
OHWG-Pulls:
BW x 6
BW x 8
Training is going solid dude.
Squat day
Warm Ups:
bar x 10
135 x 6
225 x 3
275 x 1
Work Sets:
315 x 3
315 x 3
Core Work:
Ab Straps x 20/x20
6/14/09
Bench day
Warm ups:
Bar x 50
95 x 20
135 x 10
Work sets:
235 x 5
235 x 5
CGBP:
205 x 5
205 x 5
Time for the 245 flat bench, lol - j/k...going at it smartly and raising up gradually.
Light Bench Day
Warm Ups:
Bar x 50
95 x 20
135 x 10
Work Set:
185 x 10
185 x 10
OH Tri Press:
55 x 15
55 x 15
55 x 15
Dips:
BW x 12
BW x 12
Deadlift day, i finally hit the 4's next week im supposed to max at 415, i only have 425 lbs in weights, i need to go shopping
Warm Ups:
135 x 10
225 x 4
295 x 1
Work Set:
405 x 1 ( +10 PR)
Speeds:
295 x 3
295 x 3
SLDL:
225 x 5
225 x 5
Power Shrugs:
295 x 5
295 x 5
This puts me back into the 1000 Club, awesome!