[farmboy]

2/13/06, Monday
5:00 am
6oz glass of milk

5:45 am
Going a little light today, partly because I don’t want to put too much stress on my left arm. Also, I’m trying to use the method Keith Wassung had in his great article about increasing your bench. Next week will be medium weight. I’ll figure out the starting weight later this week.

Flat Bench 135X10/125X10/115X10/110X10/105X10 5900lbs

I think I started off too light. I don’t know, though. Shoulder’s a bit sore, but not to the extent of last Thursday.

Military Press 115X10/105X10/95X10/85X10/75X10 4750lbs

Seemed like almost too light of a week, but I’m feeling it.

Dips, Feet Elevated 3X12

I don’t have a parallel grip dip bar at home, so I have to make due with three chairs.

Cable Push-Downs (70lbs) 2X15

7:00 am
Protein Shake:
1 cup of skim milk
1/2 cup of mixed berries
1 heaping scoop of protein powder
1/4 cup of rolled oats
tbsp of cane sugar
2 capsules BCAA 2000
Multi-vitamin
3 pills MSM Glucosamine
1 pill Omega 3 complex

9:45 am
16oz Bottle of 2% milk
6oz Cup of yogart
Handful of peanuts
3 hardboiled eggs

12:45 pm
Miso soup
Chicken breast
Fried rice
Stir fried veggies
California roll

4:00 pm
Ham and cheese sandwich on whole wheat
4 pieces of Zorba
Taboule salad
3/4 cup of cottage cheese
3 pills MSM/Glucosamine
1 pill Omega 3 complex

7:30 pm
I did about half an hour of drills from judo. Not really sure what they are called. Some bridging out a turning over into position for kesa gatame, I believe. Not too hard of a workout, just enough to get the blood flowing.

8:15 pm
6oz cup of strawberry yogart