LAST TWO WORKOUTS

▼ 1. 6/17/09 - SHEIKO - #2

Time: 2:45. Weight: 219.

  Not sure what to make of my weight. Maybe it is really getting close to 220?

  The monday workout destroyed me. Jumping into the third week of this program is definitely intense. It left my adductors very sore today, like I always get from rep sets of squats. Took long warm ups but they are still sore. Other muscles were also a little beat up, especially my lower back. I think this is exaggerrated by my back compensating somehow for the adductors.

  Dee has a fever so I was alone at TPS.  :(

• Deadlift to knees 135x5x4, 225x4, 275x5 (50), 335x3 (60), 385x4 (70), 415x4x3 (75)

I tried to keep good arch and pull slow off the floor. My adductor bothered me most for these, obviously, because it has the biggest stretch of anything I did today. I had medium success with the form. The final sets were kinda tough.

• Bench 155x4 (50), 185x4 (60), 215x4x2 (70), 225x3x2 (75), 240x2x2 (80), 

255x1x2 (85), 240x2x2 (80), 225x3x2 (75), 215x4 (70), 195x6 (65), 

165x6 (55)

This took a long time, especially since I was alone today at TPS and had to leech lift offs from other people.

• Dumbell bench 55x10x5

• Deadlift from knees 335x4 (60), 385x3x2 (70), 445x4x3 (80)

These felt stupid easy, except for my lower back being tired. I think I maybe should start the pull from lower?

• Lunges 135x5x5

• Abs

Forgot to do these. Will do them tomorrow.

▼ 2. 6/16/09 - Tue - CARDIO

• Cardio - bike ~20 mins

• Strecthing - calves, hamstrings, adductors, hip flexors