Sunday 6/8/08 - 5 weeks to INBF Capital City Naturals
I had a feeling I would be working out by myself this morning and I was not particularly motivated. After doing about 8 warm up sets while watching heavy dead lifts on youtube, I was ready to go. I had planned on sticking to my SOP and go 5lbs over last week and just stop at either 6 or until the weight felt like it would slip whichever came first. But by the third set I was feeling "saucy" I put 365lbs on the bar, 5 reps pretty easy, what the hell!! Go for a new record, 385lbs, I modified my stance slightly to make my arms longer and legs shorter and pulled 2, WITH SOME LEFT IN THE TANK!!! 400lbs was within reach, WHY NOT!! Get one rep, these guys on youtube are cleaning and pressing that, YOU CAN PULL IT OFF THE DAMN FLOOR!! I went for it, 8 plates, 403lbs and did it, one time, HELL YES!! The rest of the workout was but a bonus!! THANK GOD FOR A GOOD WORKOUT!!
Training: Back
Deadlifts - 355lbs 2×5, 365lbs 1×5, 385lbs 1×2, 403lbs x 1: Last week-350lbs 1×6,2×5
V-bar low cable rows - 225lbs 2×7 reps, , Last week 222lbs 2×6 reps
V-bar Pull ups - 82lbs, 2×6, Last week 82lbs 1×5, 1×6
One arm dumbbell rows - 105lbs x 23 reps, last week 105lbs x 20 reps
Nutrition: All pre and post workout meal on time.
4:00am - 6 BCAA 4500, 2 Myo D, 1 CLA
5:45am - 1 Xocai Chocolate Power Square, 2 dymetadrine Extreme
6:30am - 1 Scoop VP2, 1/2 Scoop Creatine HSC, 2g Micronized Creatine, 5g GL3, 2 BetaX
7:45am - 1 Scoop VP2, 1/2 Scoop Creatine HSC, 2g Micronized Creatine
8:15am - 1 cup egg beaters, 2.1oz sweet potato
8:45am - 1/2 NytroPro 40
10:45am - 1 Scoop VP2 and 1/2 cup pure pumpkin
1:00pm - 1/2 Nytro Pro
3:15pm - 1/2 cup Trader Joes nonfat greek yogurt and 1 scoop VP2
4:05pm - Oatmeal Pancake
4:30pm - 2 DX, 1 CLA, 2 Myo - D, 1 Beta-x
6:45pm - 5 oz Chicken, 3 oz brocolli, 2 carrots, salsa, butter spray, Xocai Power Square.
9:45pm - 5 oz Chicken, 5 oz brocolli, 1 carrot, salsa, butter spray
Cardio: Tom will not be able to coach Tuesdays Kettlebell club workout so I made up a workout tonight that I feel is pretty darn good. I call it the dirty 500. I am thinking for the purposes of the class, we will do a dirty 300.
Kettlebell circuit - 100 reps
1 hand swings - 20 reps (10 right&10 left)
Clean and Press - 20 reps (10 right&10 left)
Snatch - 20 reps (10 right&10 left)
Cleans - 20 reps (10 right&10 left)
2 hand swings - 20 reps
Cardio circuit: Jump rope 100 turns
Repeat Kettlebell Circuit
Cardio circuit: Jumping Jacks 100 reps
Repeat Kettlebell Circuit =
500 reps
Little Extras: Our company was still in town so I spent the middle of the afternoon from 1pm - 3pm at the local mill pond. I took my shirt off and got some more natural sun, even though I am a little pink through the shoulders.
