Wednesday October 2nd, 2008 Workout 1 Week 4!!
Really sticking to my diet…I started a log on Fitday.com so it is easier. I am consuming all my carbs pre and PWO, only other carbs are veggies. I have found that as long as I consume carbs around my workout and no other time, and i am keeping my good fat intake high, that I can function pretty well and I really don’t need them any other time. I believe this is really going to help me lean out to where I want.
For Week 4 all exercises are performed in antagonistic fashion(supersetted)
Highbar Squats(I am making sure I can extremely deep in my squats) weight is important but only with proper form./Weighted Pullups Close Grip
135×10 warmup/pullupsx10 bodyweight
275×3 (lowered weight to go deeper and keep back more straight)/15lbs+BWx5 60 secs rest
225×5 /15lbs+BWx5 60 secs rest
225×5/15lbs+BWx5 60 secs rest
225×5/15lbs+BWx5 60 secs rest
255×5/15lbs+BWx5 60 secs rest
Deadlift/Military Shoulder Press
135×10 warmup/45lb barbell warmup
275×5/70×5 60 secs rest
275×5/70×5 60 secs rest
275×5/70×5 60 secs rest
275×5/70×5 60 secs rest
Dumbbell Curls/Skulls Crushers
50lbsx5/100×5 60 secs rest
50lbsx5/100×5 60 secs rest
50lbsx5/100×5 60 secs rest
50lbsx5/100×4+negative lost it at the neg 60 secs rest
Good workout overall, only bad part is that I forgot my Surge Shake at home and so the only carbs I really had for energy all were veggies. Usually I drink 1/2 a shake to get some glucose for energy, so I was a little weaker. My one question is about goign heavier on deads. I know I can go much heavier, but I am always worried about the lowering portion of the lift. I worry that I am not strong enough to keep my shoulders back and arch in my back during this portion of the lift. So I know I can pull it, but if I don’t feel that I can lower the weight in good form I probably shouldn’t try heavier. I think I could go another 50-75lbs heavier.
Buying a jump rope today for HIIT on off days.
