Monday:
squat 175 lb 5x5
bench 135 lb 5x5
inverted row 18, 12, 11
dips 27, 14, 12
hanging leg raise 15, 15, 15

Wednesday:
squat 180 lb 5x5
overhead press 90 lb 5x5
deadlift 195 lb 1x5
pull-ups 10, 6, 5, 8
prone bridges 45s, 45s, 45s

Friday:
squat 185 lb 5x5
bench 140 lb 5x5
inverted row 17, 12, 10
push-ups 32, 24, 12
hanging leg raise 15, 15, 15

Friday weigh-in: 191 lb, 24.3% body fat.

Notes: My squats are hard enough now to require a full 2 minute minimum rest between sets, same for most of the assistance exercises.  This means that even without cardio I'm up to a full hour for each workout, so I haven't been able to tack a cardio session onto the end.  While this should have meant I hit the treadmill or elliptical on my off days, I found myself time constrained.  I'm pretty close to stalling on my squats and overhead presses.  The barbell work is also getting hard enough that my sets to failure on assistance exercises are ending a little sooner.  I'm also trying to be more strict with myself on what constitutes failure.  Prior to this past week I was likely being much too lenient on poor-form reps at the end of some of the sets.

Since I've now been in the gym for 7 weeks since my last rest week, I'm considering taking this next week off.  It'll have to depend on how my knees feel tomorrow morning.

Posted by: leoncaruthers at 08:04 PM | No Comments | Add Comment
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