12-23-13
Cycle 5
3's week
Current weight at 3:30 am was 210
Preworkout = uncut
Intra = modern bcaa
5 mins elliptical
Foam rolling
Stretching
Broomsticks
T-spine
Warrior stance
Squat 3's (setsxreps)
Warmup
135x5 145x5 175x3
Working sets
205x3 235x3 265x6
Pyramid sets
235x3 205x2x3 3sec pauses
Zercher squat
185x3x5 195x2x5
Back hypertension
3x15
Standing cable crunchs
70x3x15 80x2x15
Notes
Met my goal today 210lbs that's a 180lbs loss in just over a year I'm pretty happy I think I'm more happy with my lifts and their progress
Squats
Today I feel odd in the gym, really relaxed wasn't sure if I was even going to get my prescribed reps but somehow managed to pull out 6 on the last set I think it had to do with getting up so early to go to Detroit
Zercher squat
Starting to get the weight up on these I really feel that they help with my squat
Bought the carbnites book not sure why since I'm basically done cutting but maybe there is something I can get from it.
Going to start working out the finer details of my diet and weight training over next couple weeks don't want to just throw in a bunch of calories all at once, also going to get a notebook to keep track of assistance work so I can make steady progress on them
That's it thanks for reading