Workout - Legs
Box Squats
-115x8
-115x8
-135x8
-155x6
-175x6
-185x3
-185x3
-190x3
-135x6
-Holy Friggen Volume-
-Ipod died-
Leg Press
-365x10
-365x10
-365x10
SLDL
-135x8
-135x8
-135x8
-135x8
Thoughts: Very quick day for me today. Box Squats seem to me as though they are more of a power exercise rather than "the pump" exercise. I hope they bring up my regular back squats. The Leg Press hammered the quads, especially in the teardrop area and SLDL finished things off. No cardio today, I'm exhausted.
Diet: Let the carbs slip a little..and I think cals were low. But it's all good.
I've had:
-4 scoops Whey
-6 whole eggs
-2 tbsp Pb
-Couple handfuls of Almonds
-1 footlong sub from Subway (Chicken Teriyaki)
...anyone wanna guess my cals? I have no idea. ~2.5k?
Sleep: 8 hrs.
Supps:
-5 Scoops Whey
-ZAP (4 pills Pre)
ZAP: Focus, energy, strength..everything was there. I love it.
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Workout - Back
Deadlifts
-135x10
-Last week's deadlift wounds reopened here. Blood EVERYWHERE. The bar, the floor. I got the worst looks in the gym. I just grabbed some wipes and kept cleaning as I kept bleeding throughout the sets-
-135x6
-135x6
-225x3
-225x3
-225x1 (grip)
-225x1 (grip)
-Almost got that 3x3 I wanted
-
T-Bar Rows
-2 plates + 10 x 8
PR
-2 Plates + 15 x 8
PR
-2 Plates + 20 x 8
PR
Seated Row
-117x8
-127x6
-107x6
-Stupid 3.3 lb. additional weights wouldnt move
-
CG Lat Pulldowns (Completely upright, no lean, static hold)
-103.3 x 8
-113.3 x 8
-113.3 x 8
- Again,stupid 3.3 lb thingy wouldnt move
-
-My lats were on fire. This is definetly a keeper-
BB Shrugs
-225x6
-225x6
DB Shrugs
-70's x 6
-70's x 6
-I wasnt supposed to do traps according to plan
-
Thoughts: This is Friday's workout. Worked out after work..so I was tired..but this went well. Cant wait till these guest leave so I can go back to my normal eating, sleeping and lifting routine
Diet: Let the carbs slip a little..and I think cals were low.
Sleep: 8 hrs.
Supps:
-GM
-ZAP (4 pills Pre)
-First Order
Goals
-Dead - 225x3x3
-T-Bar Row - 2 Plates + 25 x8x3
ZAP: Energy is through the roof with this stuff. I feel like im in a trance. Strength is finally comin up. And libido is doing well.
------------------------------------
Cardio/Conditioning
- Played a couple games of 21.
- One game of 3 on 3
^^^Thats B-Ball for any of you noobs^^^
- Laps in the swimming pool
Thoughts: Saturday's workout. ZAP really helped my endurance. I wasnt out of breath like I usually am with Cardio. I played throughout the entire 3 on 3. I think ZAP can also be good for Cardio sessions.
-----------------------------------------
Workout - Chest
Bench
-135x3
-135x3
-135x3
Finally, got that 3x3.
Incline DB Press
-40's x 8
-40's x 8
-40's x 8
BW Dips
-6
-5
-4
Pec Fly
-105x10
-105x10
-105x10
Thoughts: Got a good pump. Workout was alright.
I feel that I'm neglecting a proper warm up.
Something is not there. Its just like I feel like ****. Idk WTF it is. I feel like I'm getting nowhere now.
I see guise that work out with the sloppiest form..working out 2-3 days a week..and it just seems like they are making more gains than I am.
Diet: Completely outta Whey. I'm soo pissed
Sleep: 8 hrs.
Supps:
-5 Scoops Whey
-First Order + PW
-ZAP (4 pills Pre)
EDIT: I did 45 minutes of LI Cardio.
-------------------------
Workout - New Exercises
Pendlay Rows
-95x5
-95x5
-105x5
-95x5
Standing OH Press
-65x5
-65x5
-65x5
-65x5
Thoughts: Nothing impressive at all. I just did this to try out the new exercises in Rippetoes...which I PLAN ON running. Now, everyone here knows me well, that might change
I feel like I should create a new journal..should I?
--------------------------------
These were taken from my journal.
ZAP: I'm still taking ZAP everytime I workout or do cardio. My strength is still up even with the inconsistent diet. Like always..my energy levels and stamina is awesome