Weight upon waking 152.4lbs
Yesterdays macros 3460, 316/229/138
132x5x3 (work sets)
Due to changing my routine next week i decided to concentrate on form with squats. this was ridiculously easy but my form felt good, except that i dont have the flexibility to place the bar just above my rear delt for support. i had to use an extremely wide grip. going to work on this flexibility using a broom at home so that within a few weeks i can feel comfortable under the bar and push for a new PR each workout.
Leg extentions ----- 100*11 (PR), 90*10, 80*12.
Calf raises (DC style) -----90*12 ss (5 second negative, 15 second stretch per rep)
105*12 (3 second negative and 3 second stretch)
Lying hamstring curls ----- 50*12 (PR), 50*8, 40*8
Ab crunches ----- 3*F
Squats felt really good this week, using less weight i was able to concentrate on form, reading rippetoe starting strength has really helped with these. i think im going to miss doing calf raises and leg extentions, but in 3 months time i'll be re-introducing DC training for calves and hopefully doing sprints for cardio will prevent any calf atrophy over the coming weeks.
"I dont care if you've only got one more set left. Get the hell out of MY squat rack with your EZ bar curls."
Greg Simmons (Gregsimo)