Week 15: Workout B (Day 74 of Transformation Challenge)

17 Aug

Week 15: 8/17/11

Learned something today. Taking too much stimulant can give you the opposite response! I was feeling kinda tired early in the morning and I thought I may need more than extra boost today. So I took 2 servings of White Flood in 12 oz cold water on my way to the gym. (Normally I would just take 1 scoop of White Flood in 12 oz water on the way to the gym and maybe 1 extra scoop in my Intra-workout drink bottle that contains 1.7 L of water and ice). Well it was a bad move and the stim did not agree with me and I actually felt tired quicker after the initial boost! I guess it is time to cycle off the stims for a couple weeks.

Other than the lesson learned above, I had a good workout, it just felt crappy while doing them. The additional assistance work that I added recently will hopefully improve my performance the next few weeks.

(WU = Warmup Sets, WS = Work Sets)

Pre-WO Warmups:

GHR: BW x (5/5)
Seated Good Mornings: 
95 x (5/5)
Standing Ab Pull Down: +80 (8/8)

Bar x (2×5)
105 x 5
150 x 3
195 x 2
240 x (3×5)

Bench Press:
Bar x (2×5)
105 x 5
150 x 3
195 x (3×5)

Bent-over Rows:
Power Cleans as WU: 125 x (2/3/3)
185 x (3×5)

BW x 5
+67.5 x (3×5)

Dragon Flags:


Workout Notes:


1st deload since switching to 3×5 from 5×5. happy I did to work on some issues I was noticing as the weight was getting heavier.
Happy with form so far, all nice deep squats, definitely parallel or lower.
Still want to keep my elbows up in place and keep it up there throughout the set.

Bench Press:

Considering the stim I took early made me feel a bit weaker, I was surprised how well I did on the bench press today.
Kept my shoulders tight, back arched, butt on the bench, heels on the floor with some leg drive.
Think I am improving on how to keep my body tight for this lift and that is what helped me push today!

Power Cleans:

I was feeling real tired on teh 1st set of the cleans. missed the 3rd rep on the 1st set because of this.
But somehow I was able to get my second wind as I was starting on the 2nd set! This gave me enough energy for the rest of my routine!
I think the 2nd and 3rd sets are a bit better than previous sets.
Will keep the same weight and try for 3×3 next session.

Bent-over Rows:

Finally happy about this session on the rows. Body felt nice and tight keeping my core filled with air and tight.
Made sure I do a slightly wider grip and stance also which i think helped.
I felt solid the whole 3 sets as well.
Going to progress and add +5 lbs next session.


I worked in with a couple of other guys doing some weighted dips today.
Think we motivated each other and that helped me complete today’s sets!
No problems doing all 3 and I almost help like I had enough to do a few extra reps on the first 2 sets!

Dragon Flags:

This really burns and hurts lol.
I was able to do more than the last session and I guess that second wind earlier helped me get this far today.
Think form is better as well today.

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Posted by on August 17, 2011 in Training Log


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