Went to gym at 230pm. Slept until 1100am which was awesome. Watched "Generation Iron" last night with my training partner. An interesting look at the life of a bodybuilder.
Week 3 OHP (5/3/1 reps).
OHP - 145X5, 165X3, 185X4. Superset with Wide Lat pulldown - 185X12, 205X10, 205X8.
Pin Press (2" off chest) - 225X5, 245X5, 265X5.
Seated DB press - 60X12, X8, X8.
Seated cable row - 205X10, X8, X10 superset with DB front raise - 30X8, X10, X8.
Airdyne bike 10 mins.
Did the pin presses off the safeties. I have added these as an assistance to my bench press to help with the mid way part of the lift which is my weak point. I am strong off the chest and lockout, mid press seems to be where I usually fail so I will see if this helps. I added it on OHP day just because I already do enough assistance work on bench day.
Jumped on the bike after workout for some conditioning/cardio. It became very clear to me quickly that I need to do more of this.
I also adjusted my diet a little. This is what I strive for;
3200 calories made up of 35% carbs, 35% protein and 30% fat. I have gained a few lbs over the last week or so and weighed in at 221.5lbs yesterday. Have been eating everything in sight. I am ok with the weight gain but don't want to gain any more, so going to clean it up a little and continue to do some cardio work to maintain.
Week 3 deads tomorrow.
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