Monday, 27 January 2014
222 lbs, 55 min
Warm-up
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BP : 2-3-5, 2-3-5, 10 @ 185 lbs
One/arm press : 2-3-5 x 3 @ 45 lbs
Bird-dog + planking : 20 sec, 20 sec x 2
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Complex : 5 x 2 @ 105 lbs
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SQ : 30, 30 @ 105, 125 lbs
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Bat wings : 10 x 5 sec @ 55 lbs
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Bench felt quite good. Going for 195 lbs next workout.
I forgot to do the exercises in the right order AGAIN. Even so, I rather like doing bat wings at the end. But I'll fall in line next workout.
I screwed up my complex by starting too heavy. The press really is the limiting lift.
Squats didn't feel as devastating as one might expect. I'm trying to be prudent by not doing too much too fast, but I do intend to keep adding a little more than Dan John advises.
I am eating a lot, and seeing gains, but I'm really thankful that my casein got here today. Protein will arrive in a couple days. Eating so much "food" food is tiring. Getting the protein without feeling full most of the time will be nice. I also got a good reminder from the inimitable Hodge Twins about good vs. "dirty" bulking. In a word, if you're gaining more than 3 lbs per week, you're just getting fat. I'm at about 1.5 lbs, I suppose.
Need to go buy lots more eggs, rice, meat, and kelp. And sleep.
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