Overall week three still showed gains both in strength and body fat reduction, but I was a little less energetic. This was especially evidenced on Thursday with my bench workout. I was unable to obtain the prescribed reps on the second set. Now it is true that I am going at a heavier weight that originally prescribed, but it was discouraging none the less. Another discouragement was deadlifts. I did the right number of reps and at an increased weight but as I neared the floor on my last couple of reps each time I could feel an added strain and slight roll in my lower back. By no means a stiff leg, but a little more strain than there should have been (no injury though). However, this week the reps go down to 6 and I think that will be easier to handle.

On the upside I continue to see my numbers go up in pretty much every auxillary exercise and feel like I am making some real gains, although they don't show greatly on the tape measure. Speaking of which, I hit 266.6 as my low for weight this week, but was 267.8 for meauring creating a bodyfat percentage of 18.64% with 218lbs of lean body mass.

WooHoo..

Well enough of the blabber, here are the numbers. *S*

As my warm ups on the power movements are getting a little more complicated I will start putting "warm up" and then jump into the two work sets.

Monday
Bent over Row 12*95, 10*135, 8*135
Cable front pull downs 12*105, 8*180, 7*165
Shrugs 12*135, 9*225, 8*225
Cable seated rows 12*105, 8*150, 8*150
Barbell Curl 12*45, 12*65, 9*70
Preacher Curls 12*45, 12*55, 10*60,
Reverse Curls 12*35, 11*40, 10*40
Abs times five sets

Tuesday
Squats Warm-Up 10*310, 8*315
Leg Extensions 12*100, 12*135, 11*135
Hamstring Curls 12*120, 13*150, 13*155
Hip Abductors 12*95, 11*155, 12*155,
Hip Addutors 12*95, 16*155, 10*175
Calves five sets

Thursday
Bench Press Warm-up, 9*220, 6*220
Incline dumbell press 12*45, 9*70, 8*70
Cable Crosses 12*40, 13*60, 9*70
Lyning Tricep extension (skull crushers) 12*50, 13*75, 8*80
Tricep pushdowns 12*70, 10*90, 8*90,
Kick backs 12*25*3
Five sets abs

Saturday
Deadlifts Warm-ups, 8*310, 8*310
Dumbell shoulder press 12*37.5, 12*55, 7*60
Side lateral raises 12*15, 12*17.5, 9*20
Rear lateral raises 12*15, 12*20, 12*25
Front raises 12*12.5, 11*17.5, 9*17.5
Cable abductor (external rotation) 12*20, 9*50, 8*50
Cable adductor (internal rotation) 12*40, 12*70, 8*70
upright rows 12*40, 12*70, 8*70
Calves five sets

I felt like the form on the last set of rear lateral raises was a little sloppy so that will be my starting weight next week even though I hit twelve. I also am switching my bench workout to the evenings so my wife can start spotting me again. I have been going in the morning, but as the weight gets heavier it would be nice to have someone there to help or at least be aware that I am being crushed. Other than that we are on course. *S*

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