[zop]

Yeah I've been trying to get my hands on a foam roller for a while now. The local target stores around here don't carry them.

4/24/08 Thursday
-Squat-
135 x 6
155 x 6
205 x 6
205 x 3
185 x 4

-Bench Press-
135 x 8
155 x 6
155 x 6
185 x 4
185 x 4
185 x 4

*Better than nothing?
I can't workout tomorrow so I tried to do Friday's workout today. I was just way to tired. I thought I'd be able to do more, but I guess I can't. As soon as I started lifting I was like damn I'm tired.

[Donut62]

Enough caffiene will fix that problem.

[Standard]

yeah try about 1000mg and go up from there as needed (no typo )

[zop]

I had 60 mg yesterday from those crystal ice packet thingys and I was wired all night. I might try them before my workouts, but I'm contemplating the positives and negatives of becoming addicted to caffeine just like everyone else.

4/28/08
-Box Squat-
135 x 6
155 x 6
185 x 5
185 x 5
185 x 5
185 x 5

-Bench Press-
135 x 8
185 x 6
205 x 4
205 x 4
205 x 4
205 x 4
205 x 4

-Pushups (hands wider than shoulders)-
x 6
x 6
x 6
x 6
x 6
x 6

-Squat-
135 x 6
145 x 5
185 x 5
185 x 5
185 x 5
185 x 5

-Hanging Leg Raises-
x 10
x 10
x 10
x 10

*Kept the weight low on the squats to be able to finish the workout. I did the whole thing today! woohoo, I should make this a habit. Squats were hell I think I probably could've done more weight, but I wanted to make sure that I do the whole workout. I feel weaker on the bench press, but don't really care right now. I'm excited about squats next week cuz we go down to the 2-3 rep range.

[liquid!]

Good job zopper!

[Donut62]

Looking good Zop, looking good.

[zop]

4/30/08 Wednesday
-Warmup-
10 min on exercise bike

-Deadlift-
185 x 5
185 x 5
225 x 4
225 x 4
315 x 4
315 x 4
315 x 4
315 x 3
315 x 4

-Bench Press (narrow grip)-
135 x 6
185 x 6
185 x 6
155 x 4
155 x 5
155 x 5

-DB Flies-
30 x 10
30 x 10
30 x 10
30 x 10
30 x 10

-Goblet Squats w/ DB-
40 x 5
40 x 5
40 x 5
40 x 5
40 x 5

-Hyperextensions-
x 8
x 8
x 8
x 8

*I think warming up with the exercise bike really helps. I also used it last workout, but forgot to include it. I took about 60 mg of caffeine from the crystal light packet in water. I didn't really notice that big a difference, but I never felt really tired so I guess it helped. I have a stomach ache right now and I don't know if it was from the caffeine or something else I ate, but I fucking hate stomach aches.

Deadlifts were good I only messed up on that 3 rep set of 315. I lost my grip on the last rep and knew I wouldn't be able to hold it out for the fourth. Looking back I should've went for it anyways.

On the narrow grip bench I overestimated what I thought I could do and ended missing the 6x5, I had to go down in weight to 155 and couldn't even finish the set.

Rest was good, I substituted kettle ball squats with dumbel goblet squats.

[Donut62]

Nice pulling, Zop.

[magicman531]

What is a goblet squat?..... fairy!

[zop]

Dan John explains what a goblet squat is a couple minutes into the video.

Basically just a front squat while holding one dumbel infront with both hands. Arms are not outstretched the dumbel is kept close to the body and you go down enough to where your elbows pass your knees.