4.20 Lifts

Man. I’m really feeling that light deadlift work today.

Workout for FOH TWENNY, 2010

Lat Pulldown

1. 45lbs. x 5
2. 45 x 5
3. 65 x 5
4. 85 x 3
5. 105 x 2
6. 125 x 5 (this was really hard)
7. 110 x 6
8. 105 x 7

Pulldowns are a bitch. I don’t think I could pull these poundages if I had this exercise anywhere else in the routine. I’m tempted to bump the weight to 130lbs. on the top set and just do a single next workout. The drop sets I’m going to keep the weight though and work up to eight reps on each before I bump the weight further.

Incline Bench

1. 45lbs x 5
2. 45 x 5
3. 65 x 5
4. 90 x 3
5. 120 x 2 (had help, it was probably more like 110-115)

I just thought I’d try to go back to free weights. Bad idea without doing a 5rep test. Luckily a Joe offered to spot me, and I got stuck. Probably more performance anxiety than lack of ability, but fact is I didn’t get the bar up on my own. Four fingers of help. I’ll be going back to the machine next workout.

Don’t say you can’t at the bottom, or you never will.

Thanks Joe.

Lateral Raise

1. 40lbs x 4
2. 55 x 3
3. 75 x 6 (cheated a little towards the end, somehow my back got in on it)
4. 70 x 4 (dead)

Didn’t get the volume I would have liked. Still working to sets of eight on all work sets. I’m pretty sure it was because of doing incline bench… my bench form is shit. I’m feeling my shoulders (front and laterals) and triceps waaay too much today. I fucked up.

Straight-Leg Deadlift (SLDL)

1. 45lbs x 10
2. 45 x 10

That’s all I did. Got a decent stretch to the hamstrings, definitely feeling it in my lower back today. I should have never stopped deadlifting. Oh well!

Then I tried hanging from a chinning station to stretch my back. Could barely hold on for five seconds. I think instead I’ll just hold the very last rep of pulldowns at the eccentric portion next workout, or something.

Body Weight: 164lbs.
Body Fat Percentage: 16.7%

Condition: B-

I could have gotten more rest, but I got just-enough. I also took some preworkout ephedrine/caffeine which helped immensely. I’ve definitely developed a dependency on it… I took another dose postworkout, around noon, and the final dose, around 5. Around 8PM I had a large salad, a full rack of bbq ribs, and a slice of garlic toast. Yeah buddy!

After I left the gym I did some job applications, but only turned in the one for Potbelly’s because I have a pal working there that might help me in the door. I also want to try to get the job at the chocolate warehouse (seriously) in town, and if I do and wind up part-time, that will at least leave me able to better determine my availability for other work.

AFTER THAT, I bought some HeroClix and got some Magic Draft Tourney information. More on that in another post.

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