Week 1 Day 1: 9/26/11

Exciting day starting a new training program.
Made sure I had all the numbers right in my notebook and also have my washers I bought a while ago to use as my Fractional Plates.

I woke up a few times while sleeping which cost me valuable sleep time.
Maybe I was a tad too excited to start a new program!

Workout today was easy enough. The only issue I had was actually a tech problem.
My smartphone was not acting very smart today. I must have had a few programs running in the background and it made the recordings suck.
Hopefully I can fix this next session or else I will need to use my old smartphone again for filming my lifts.

Today I also am going to try GOMAD for a few weeks while doing Mad Cow.
We will see how long that will last.
It all depends on the fury of the agro-wife on how tolerant she is with my GOMAD Gas …

Pre-workout Warm-ups:

Standing Ab Pulldown: +80 lbs x (8/8/8
Glute-Ham Raise: BW x (8/8/8)



Warm-up Sets:
Bar x (2×5)
80 x 5Work Sets:
123.75 x 5
153.75 x 5
185 x 5
215 x 5
246.25 x 5

1st set was impossible to see due to my smartphone being dumb but it felt very light for me.
2nd set the camera was behaving better and it still felt a little light as well.
3rd set the camera was acting up again and it looks like I am losing some tension on my lower back.
4th set camera is still being dumb and weight is starting to feel decent.
5th set I actually put on my weight belt and the few reps I saw filmed it didn’t look that bad.

Bench Press:
Warm-up Sets:
Bar x (2×5)

Work Sets:
95 x 5
118.75 x 5
142.5 x 5
166.25 x 5
190 x 5

Sets 1-4 was fairly easy enough.
Just brushed through them like they are warm-up sets.
5th set was a little more challenging but still easy enough and did it all beltless.
Just happy the camera stopped being dumb.

Bent-over Rows:
Warm-up Sets:

Work Sets:
81.25 x 5
101.25 x 5
122.5 x 5
142.5 x 5
162.5 x 5

Happy that the power cage I am using has this little bar built-in at the bottom to keep the bar sitting, with the small weights I was using, at the right height.
Sets 1-3 was a breeze.
Think I need to work on my lower back some more as it seems to have some rounding still.

Assistance Exercises:

Weighted Hyperextensions: +25 x (8/8)
Weighted Incline Sit-ups: +25 x (8/8/4/3)