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Wednesday, February 20, 2013

Monday light bench day and Wednesday squats

Monday I had planned for a light weight day to not smash my shoulder.
Bench: Used a half manpon as a board
275 X 5
315 X 5
315 X 8
315 X 10
315 X 15 off 2 foam boards

Dead presses with bar sitting right at my chest
225 X 5
275 X 2 sets of 5
315 X 3

Incline DB Press with reverse grip:
65 X 10
75 X 10
80 X 10
90 X 8 or 9 I think

KB Triceps ext on incline bench:
12,16,20,24,24 kg all for 1 set of 12

Cable pushdown using new Spud, Inc. thick Cable handle:
4 sets of 12

Wednesday was our last night of bands.It was just two blues this week thankfully. I used a 15" box again.  It is getting a bit easier for me to get down to the box without my hips hating me so that is a good thing.
145 X 3
235 X 1
Put briefs on from here on out
325 X 3
375 X 3
415 X 2, X 3, X 4
325 X 8

Squats holding a 100lb plate in my arms against chest.  I squatted on a slant board with my feet just past shoulder width.  3 sets of 15 reps.  Nothing special, but it got some quad work in.
45 * Heper ext/deadlift holding (2) 24 Kg Kettlebells: 3 sets of 10 with back arched.

Eating didn't go so well today.  I was unprepared and busy, so I didn't get enough food in before training.
1. 4 eggs and 5 egg whites with cheese
2.  75 G protein shake no carbs
3.  50g shake with 10g leucine and 10g creatine
4.  75 g protein shake with gatorade, and 3 brown spotted bananas (post training)
5.  1 large peperoni pizza and 2 slices of cheese pizza
6.  1 dozen chocolate chip cookies
7.  40 oz home made sweet tea
8.  1 brown spotted banana with slice of cheese cake

 Not a super high carb night, but it was a hard spike as all post training food and drink was consumed in just over 2 hours.  Full belly and a carb coma.

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