Week 8 – Day 24B

Very heavy squats.  My lower back was killing me after the last set.  Last rep was insanely effing hard.  The pain went away after the workout and, currently, it’s not bothering me at all.  Presses were super easy.  No squat walkouts means more endurance for my upper back.  Deadlifts were surprisingly easier than last work out and didn’t round my back this time.  I used alternating grip.

Warm-ups:

3 x 10 Shoulder dislocations

3 x 15 sec. Doorway pec stretch

2 x 10 Leg swings

2 x 30 sec. static Squat stretch

Squats:

2 x 5 x Bar

5 x 150

3 x 170

2 x 190

5 x 5 x 210

Press:

2 x 5 x 40

5 x 50

3 x 60

5 x 5 x 70

Deadlift:

7 x 150

5 x 170

3 x 190

2 x 210

5 x 230

Food:

8:45am – Protein Shake (21g carb, 36g pro)

10:14am – 1/2 cup Oatmeal with Milk (35g carb, 9g pro)

1:00pm – 12 Buffalo wings with Bleu Cheese, Regular Hamburger, Fries

3:30pm – Chobani Greek yogurt (19g carb, 14g pro)

5:00pm – Chobani Greek yogurt (19g carb, 14g pro)

9:45pm – Plate of rice, 3 oz. salmon, protein shake (21g carb, 60g pro)

Bodyweight:  174 lbs

Body Fat:  

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