{365} Days A Path towards Elite Powerlifting

Day 578

DIET

Not bad.

http://fitday.com/fitness/PublicJournals.html?Owner=Dracoy&Year=2009&Month=7&Day=1

1. Whey, Milk, Oatmeal
2. Purple InTrain
3. Steak Sandwich + Broccoli
   
4. Apple
5. Whey, Milk, Oatmeal
6. Beef Jerky + Peanut Butter
7. Popcorn
8. Dark Chocolate Square

EXERCISES

Had a great night's rest so I was able to really hit the gym with a good intensity. Again, nurturing my shoulder. The pain is gone, but the "ghost" feeling is still there. I can feel some muscle shifting so I did not go heavy in my major lifts.

1. DB Bench - 30 x 7, 40 x 7, 50 x 7 x 14, 60 x 14 x 14 [Stayed light, felt the "ghost" pain near the end of the sets. Used more triceps than chest]
2. Front BB Standing MP - 45 x 7, 65 x 5, 85 x 5, 95 x 5 [Strict, following Ripptoe's suggested form]
3. Back BB Seated MP - 45 x 7, 65 x 5, 85 x 5, 95 x 5 [Set pins high, felt good]
4. BB Shrugs - 45 x 20, 135 x 10, 225 x 7, 245 x 5 x 5 [Double overhand, working grip]
5. Cable Cross Overs - 20 PSI x 10, 25 PSI x 10, 30 PSI x 10, 25  PSI x 12
6. Skullcrushers superset Tate Presses - 65 x 20/35 x 5, 65 x 18/35 x 5, 65 x 14/35 x 5
7. Dips superset Chinups - BW x 10/10, BW x 12/10
8. BB Curls - 70 x 7, 90 x 6
9. DB Static Hold - 125 DBs for 30 seconds
10. Grip Work - Captains of Crush

EXTRA ACTIVITIES

Pretty much lounging around, energy levels lower at the end of the day. Maybe CNS issue, no idea, taking it easy and eating well.

COMMENTS

Need to recover.