Anyway, before I launch into the workout, a couple of things. First off, my arm is healing, although it looks really bad. Here you go:
The fluorescent lights are obviously enhancing the bruise. One person posted and said I have jaundice; I know that's not the case, it doesn't look near that way in person. Maybe now it'll garner some sympathy!
So anyway, the 2nd thing is today's a protein day. Over the weekend I had noticed I was up to 165, so last night I did a protein dinner. Combined with today's protein day, I should be back on track and then some by tomorrow.
The workout...
Warmup, 3 sets of 5 reps, w/45lb bar
* Overhead Squat
* Squat
* Good Morning
* Barbell Lunge
* Romanian Deadlift
* Bent-Over Row
Workout, alternate two exercises at a time until technical failure
* Incline Dumbbell Press, 40lb dumbbell, 2 sets of 5, 1 set of 4 (technical failure)
* Neutral-Grip Dumbbell Row, 45lb dumbbell, 3 sets of 5
* Scaption, 25lb dumbbells, 6 sets of 5
* Incline Lower Trap Raise, 15lb dumbbells, 6 sets of 5
You may or may not remember, but I had taken a month and a half off from workouts completely. As a result, I started over again, so I've done these workouts before. Compare this to the identical workout I did on 5/22/07, which was the 3rd week of this particular phase:
* Incline dumbell press, 3 sets of 5, 30lb dumbells
* Neutral-grip dumbell row, 3 sets of 5, 35lb dumbells
* Scaption, 4 sets of 5, 20lb dumbells
* Incline lower trap raise, 5 sets of 5, 10lb dumbells
I'm consistently above these on each exercise. I didn't consult the earlier exercise to see what weight to use, I simply went with what the book says, which is to lift with a 7-rep max, then do the actual lifting at 5 reps. Pretty cool!
Finally, I found a neat little online Body Fat Calculator that calculates your body fat based on measurements with a cloth measuring tape. According to the site, I'm at 18.3% body fat, which is much better than I thought it was.
Things seem to be going well!
