A - Week 3

Full Body Training - Workout A - Week 3

Overall Impression:

Happy New Year (in advance) everyone so i weighed myself today. i weigh 81 kgs = 178 lbs. nice. thats a 5 lbs gain roughly. i need to increase carb intake. im kinda happy. not that the scale matters much. for me, its the mirror that counts.

Workout:

Deadlifts
255 lbs x 8 reps
265 lbs x 4 reps
185 lbs x 10 reps (back off set)
taken very very close to failure. i liked this. im happy.

Bench Press
185 lbs x 3 reps
90% of 1RM
i think ive found my bench groove back. my problem was gripping the bar. i havent been able to grip it correctly where the weight is distributed down the forearm.

Bulgarian Squats
40 lbs x 8 reps x 2 sets

Ab Work
- Hanging Leg Raises = 2 sets x 17 reps x 8 kgs dumbbell (17.6 lbs)
- Over Head Plate Side Bends = 2 sets x 17 reps x 5 kgs plate (11 lbs)
added 2 reps per set per exercise from friday's workout. nice. im happy. on friday, ill be focusing on some heavy negs.

Shoulder Prehab
Dip Shrugs and Scapular Retractions

I hope everyone has great plans for this new years eve happy new year in advance guys and gals