Sheiko#37- W2 D3- Friday- 3/28/09

(7 Weeks Out)

2 Hours 10 Minutes

1)Squat (Nike Frees)
(50%)195x4
(60%)235x4
(70%)275x3 (belt) x3
(75%)295x3 x3 x3 x3 x3 x3

2)Bench Press (paused)
(50%)150x6
(60%)177x5
(70%)205x4 x4
(75%)220x3 x3
(80%)235x2 x2
(75%)220x4
(70%)205x4 (forgot a rep)
(60%)175x6
(50%)150x7

3)Flat DB Flys
20x10 x10 x10 x10 x10

4)Cable Pushdowns
50x10 x10 60x10 x10 x10

5)Squat (Nike Frees)
(55%)215x3
(65%)255x3
(75%)295x2 x2 x2 x2

6)Good Mornings
125x5 x5 x5 x5 x5

Recovery- 20s/60s x3 (cold/hot) contrast shower

Notes: Lumbar erectors started feeling very sore once I began the squats. Residual soreness left over from Wednesdays workout no doubt...just strange that I didn't feel it until I started squatting. Squats didn't move too fast, but the bench felt fine. Made an effort to straighten my wrists a little more than usual.

Decided to take a little posing video to have a gauge for my bf levels and overall physique. Sometime within the next few months, I'll be making a concerted effort to improve body composition as I reenter personal training and begin auditioning.

-Matt