Monday September 29th, 2008 Waterbury’s TBT Week 3 Workout 3
Took Sunday off to recover and chill….had a high carb day on Sunday…breakfast I had a 3 eggs skillet with hashbrowns, ham, onions, peppers, and 3 pancakes w/ reg syrup. Bad I know but it was my one cheat meal. Everything else was healthy. I ate eggs w/ turkey bacon 3 times on Sunday.
Today’s Workout: 1/2 Serv of Surge
Front Squat (ATG) 3 sets 15 reps each
135×15 120 secs rest
145×15 120 secs rest
145×15 120 secs rest
I’m not sure what happened but I had a shitty chest workout weight wise. I think my delts were wiped from holding up the weight on front squats.
DB Flat Bench 3 sets 15 reps each
80×10 dropped weight 70×5 120 secs rest
70×12 dropped weight 65×3 120 secs rest
60×8 dropped weight 55×7 120 secs rest
not sure what happened but weak as shit. Probably should have started at 65lbs or something…my strength had dramatically increased but my workload(reps have decreased). I would gander that by the 6th week is when I will really start to see gains in this program.
BW Pullups
BW x 12 +3+1+1 120 secs rest
BW x10+3+1+1 120 secs rest
BW x 7+3+3+1+1 120 secs rest
Stiff-Leg Deads Snatch Grip
(still going light on these, I can go much heavier, but I am trying to get a good stretch in my hams and then keep back straight and pull and squeeze my glutes) I could add two more 45 plates I think and maintain form)
135×15 120 secs rest
135×15 120 secs rest
135×15 120 secs rest
Side Laterals
20×15 120 secs rest
20×15 120 secs rest
20×15 120 secs rest
Seated Calf Raises
90×15 120 secs rest
90×15 120 secs rest
90×15 120 secs rest
2nd half serving of Surge Recovery
Can’t wait until Wednesday to start Week 4!
