 Week 15 Day 2 of My Cut 10/31/12 - Leg Day HAPPY HALLOWEEN!!! Lifts: **5 mins warm up on bike + VMO. Activation** *Warm up sets not listed* BB Squat (3-5) (WIDE stance, toes out) 160x5, 5, 5, 5 Leg Press (8-12) (high foot pos.) 6 45s + 1 25 + 1 5 x OR 1-legged leg press (8-12)*** (high foot pos. on smaller sled) (1 hole) 4 45s + 1 10 x 9, 9, 8 Free squat machine (8-12) 225x9, 9, 9 Standing leg curl (8-12)*** 50x11, 8, 5 Did rest pause sets 55 or 60 next Or 1-legged deadlift (3-5) 120x Start with right leg Standing calves (8-12) 165x10, 10, 8, Rest pause sets Ab crunch machine (6-8) 90x8 85x6, 6 95/100 next Thoughts: Good workout today. Definitely feeling better. Though i will say hunger has become more apparent! No cardio today. Also thought I should mention the reason why my squats are so low (WEAK) is because I have been suffering from runner's/jumper's knee, which is basically patellar tendonitis. It causes a lot of pain especially when doing squats. So what I have been doing is terminal knee extensions almost everyday, especially before cardio AND I dropped the weight down on my squats from 260 down to 135 and have been building my strength back up adding 5lbs every week. Plus that I also altered my form, where my stance is wider and making sure my knees are in line with where my toes are pointing. So far, doing this, my knee has been painless. So hopefully this continues and I feel no pain from here on out. Meals (so far): Breakfast - 242g LF Cottage Cheese (2%) + 50g Kashi GoLean Cinnamon Crumble Cereal Late-ish Lunch - 11.6oz Chicken Breast, 150g Jasmin Rice, 156g Broccoli and some hot wing sauce drizzled on the chicken :) 
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Week 15 Day 2 of My Cut
10/30/12 - Back Hypertrophy Day Lifts: Neutral Grip Pullups 35x7 30x7, 6 1 arm DB row 80x7 75x7, 7 Db shrugs 70x10 65x10, 5 Lat Pulldowns (neutral grip) 190x7 180x5 Facepulls 50x8 45x8, 8 Hanging leg raise (8-10) BW+ 10 lbs x 10, 9, 9 12 next Thoughts: Eeeh way batter workout than yesterday. Still felt a little tired, but totally not as bad as yesterday. I think I have to start paying attention to my rest period between sets. I'm not resting enough which may be affecting weight room performance. I expect the rest of the week to keep getting better. Leg day tomorrow, yeee! Week 15 Day 1 of My Cut
10/29/12 - Push Power Day Lifts: Flat DB Press (3-5 reps) 95x3 90x3, 3 85x3 SEATED DB SHOULDER PRESS 70x3 65x3 Felt a twinge in my shoulder on 2nd rep, DAMN. Called it after that to play it safe. Pec dec (8-12) 150x8 140x8, 6 Lateral raise machine (8-12) 65x12 55x12, 8 Dips (6-8) 60x5 55x DID DB OH EXT INSTEAD (8-10) 65x10 60x10, 10, 10 Ab crunch machin (8-12) 75x10 70x9 Thoughts: Shit workout today. Felt so out of it, my mind was totally not in this. I need sleep, shouldn't have stayed up so late o.O Decided to skip the dips and do DB OverHead Extensions because I just felt way too fatigued to do weighted dips. |
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