week 4
day 10
09/11/07
Workout:
1 scoop of creatine before workout
Squats:
2×5 45
1×3 105
1×2 125
3×5 150
up 5
M-press:
2×5 45
1×3 65
3×5 75
up 5
Bent-over rows:
2×5 45
1×3 65
1×2 75
3×5 95
up 5
Chin-ups:
4 x bodyweight (just the negatives)
7 x bodyweight (negatives)
6 x bodyweight (negatives)
Lat pull-downs:
warm up then
10 x 85 lbs
9 x 85 lbs
10 x 70 lbs
day 11
09/13/07
1 scoop of creatine before workout
Squats:
2×5 45
1×5 65
1×3 95
1×2 135
3×5 155
up 5
Bench:
2×5 45
1×3 65
1×2 85
3×5 105
up 5
Deadlifts:
2×5 45
1×5 65
1×3 95
1×2 125
1×5 145
up 5
workout time: 50 minutes.
my arms are sore as hell for 2 days.
day 12
09/15/07
Squats:
2×5 45
1×5 65
1×3 105
1×2 145
2×5 1×4 160
keep the weight
M-press:
2×5 45
1×3 65
3×5 80
up 5
Bent-over rows:
2×5 45
1×3 65
1×2 75
3×4 100
retry
Calf extensions:
7×50 lbs
13×50 lbs
10×70 lbs
8×70 lbs
10×90 lbs
10×90 lbs
gym time 75 minutes
weight 129.2 on an empty stomach after the workout.
