I decided to bench on sunday over sat for some extra rest, i ended up going out sat and getting wasted, was hung over all day and night sunday. I'm gonna get both my bench in and my squat in today, about to go down for the bench and rest about an hour then hit the squats, i'll be posting shortly.
EDIT: still managed to play hockey yesterday and again last night, gotta sweat that hangover out.
Okay just completed my Bench session for the day,
Bar x 50
135 x 15
215 x 3/x3/x3/x3/x3
165 x 12/x12/x12
In about half an hour i'll be back down in the dungeon to squat, i'll be attempting 285 x 4 for a few sets, that'll be 20 lbs heavier than anything i've squatted in over a year and a half. Even before the injury i was always afraid to fail on the squats and i never went all out, if the weight felt heavy i wouldn't go deep enough in fear of dumping, i have some pretty heavy duty rails on my rack so i think i'm over that fear, we'll find out in about 30 mins.
Second half ( squats) done
BW x 12
135 x 6
225 x 3
285 x 4/x4/x4/x4 (PR + 20, 285 is the heaviest i went since injury, even for a 1RM
Hanging crunch x 20/x15
Seated crunch x 25
I've decided to step my log up, including daily fat/protein/carbs/cals intakes, as well as time/distance/cals burned (tredmill reads) from my cardio sessions.
I was volunteering today so my day was pretty busy, ended up eating a lot less than i would have hoped to.
Cals, 1,458 G/ Fat 38 G/ Carbs 140 G/ Protein 149 G
All stats measured through http://www.fitday.com/ , it's actually a neat little program, you can custom add foods and stuff like that.
Great sets of squats, nice regular benching and close grips as well.
Heading down to finish my workout up, its been a pretty vicious back day today, by far the highest volume i've done recently
45 x 8
305 x 3/x3/x3
245 x 3/x3/x3
245 x 5/x5
165 x 5/x5
Arch back GM's:
165 x 8/x8
225 x 5/x10/x8
I was also set to do some preacher curls and some pull-ups, then a 3 mile run, i got started a bit late and i'm in a hurry to shower up and head out to work, so thats all i'm going to be able to do for the day, overall i'm satisfied, this is probably the best workout i've had since restarting
Great strength ronny, is that ur own gym?
yeah thats my basement
if i was on a cutting diet id be doing fabulous right about now.... unfortunately im not and ive managed under 1500 cals again tonight, was running around at work and missed lunch and had a small dinner
1,452 cals/ 39.4 g fat/ 113 g carbs/ 163 g protein
Good job man, quite serious stuff there on deads day.
Okay another squat day today, my knees are starting to take a beating, good thing i only have 2 or 3 weeks left of this routine :P
45 x 10
135 x 6
225 x 3
255 x 2/x2/x2/x2/x2/x2
BW x 20/ x15/ x15
I'm doing much better on the diet today, woke up early and have been eating every 2 hours without fail, i have to head to work at 315 where my diet will likely lag but i've already ate more calories today from wake up till 2 pm then i have in the past two days, i'll give a final update on the diet count tonight.
pretty sure im done eating for the day, much better day for me, am i eating too much protein though? at 188 lbs
cals 2,510 fat 70.5 carbs 172.1 protein 292.1
Can't beat getting your diet more in order...way to be grooving with the squats.
I am by no means an expert but you are considered to be bulking for the most part with cals equal to 2820, which is your present weight 188 x 15. This puts you short by 310 calories, but otherwise it looks real fine.
i guess thats where i want to be, the diet is pretty clean, all of my carbs mostly coming by oats. Fats are coming via flax & for steak.
bench day over with
45 x 20
135 x 15
work sets, speed day
155 x 3/x3/x3/x3/x3/x3/x3/x3/20 ( was gonna rep last set out but just did 20 instead
75 x 15/x15/x20
Work is absolutely killing my diet, I'm still eating extremely lean, and good. My cal count is just so damn low because i'm not able to eat every 2 hours like i do on my days off.
1,463 cals 19.4 g fat / 132.8 g carbs / 192.4 g protein
At this diet rate would i lose muscle mass? would the protein intake make up for the low cals?