Friday, January 11th, 2013 | Author: Casey Criswell

Friday 1/11/2013

So here we are on Friday. My weight is sticking like crazy, which sucks. But..not going to beat myself up over it. It is what it is! All the same, I can see changes in my body composition, so all is well. I’m starting to get…dare I say…muscles, which is kind of cool, if I do say so myself! (And I do say so myself!) I was hoping to push on for day 6 of running in a row, but I think I’m going to make a judgement call and nix that run for today. Saturday was a scheduled rest day all the same and frankly…I’m beat. My legs are sore plus today was a squat/deadlift day, so why push it when I’ve had a pretty stellar workout week already.

Today’s workout was pretty great. Took longer than I Wanted, but I officially started a working set in squats that is over my body weight, and I set a new Deadlift PR with 275! Can’t beat that! Plus, I think if I’m feeling good next week, I’m going to take a crack at 205 on the bench press as well. 195 feels pretty good now, so time to push I think!

As I said, Saturday’s a rest day and boy am I looking forward to it. I’ve got that deep set tiredness setting in on the old ‘bod and sleeping in tomorrow morning’s going to feel fantastic. Granted, my version of sleeping in is only until about 8:30am, but it still beats 5:30am! Sunday’s turning in to a busy day with 2 podcast recordings on the slate now, but I still plan on getting a long run in there as well. I’m going to shoot for 5 miles and see what happens!

Gooch2k2 Tracked a Workout for 2,371 pts Today
Barbell Squat:
- 135 lb x 5 reps
- 185 lb x 5 reps
- 205 lb x 5 reps
- 225 lb x 5 reps
- 245 lb x 5 reps
- 265 lb x 5 reps
- 265 lb x 5 reps
- 265 lb x 5 reps
Barbell Bench Press:
- 135 lb x 5 reps
- 145 lb x 5 reps
- 155 lb x 5 reps
- 185 lb x 5 reps
- 195 lb x 5 reps
- 195 lb x 5 reps
- 195 lb x 5 reps
Barbell Deadlift:
- 135 lb x 5 reps
- 185 lb x 5 reps
- 205 lb x 5 reps
- 225 lb x 5 reps
- 275 lb x 5 reps
Dips – Chest Version:
- 10 reps || assisted || 85 lb
- 10 reps || assisted || 85 lb
- 10 reps || assisted || 85 lb
Weighted Hyperextension:
- 15 lb x 10 reps
- 15 lb x 10 reps
- 15 lb x 10 reps
Weighted Decline Sit-Up:
- 10 lb x 15 reps
- 10 lb x 15 reps
- 10 lb x 15 reps
EZ-Bar Curl:
- 50 lb x 12 reps
- 50 lb x 12 reps
Lying Barbell Triceps Extension (“Skullcrusher”):
- 50 lb x 12 reps
- 50 lb x 12 reps

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