Bench day Jan 21, 2011
decline bench POR (pinky on rings)
bar x 10
77 x 10
90 x 5
135 x 3
180 x 3
220 x 1
253 x 1
297 x 1*
253 x 3 x 3
skull crushers
60, 80, 80 x 10
rolling db press
35 x 3 x 8
notes: asterisk, sigh, got the bench 297 easily, well, because the spotter never took his hands off the bar, this is getting really old... started the Warrior diet yesterday as made popular by the late Wesley Silveira, rest in peace homie, target cals 2700 daily, looking for 250-300g protein a day and fill the rest with fats mostly and some carbs with lots of ruffage... came to this caloric total by logging my food for a while and figuring out my maintenance level... unfortunately i wasn't using a scale at the time and probably overestimated everything averaging 3500 cals, but i am scaling everything now and we'll see how the progress goes... weighed in at 221lbs this morning which is down 5-10lbs from the holidays just by eating cleaner and cutting out the booze, i'm gonna need to get BCAA's, EAA's, glutamine, taurine and more protein and fish oils, but we'll see how it goes for now