Week 4 Day 4

Madcow + 5/3/1 week 4 day 4

overhead press

Bar 2x10

30KG 1x5

           35KG 1x5           

40KG 1x1

42.5KG 1x3

50KG 1x3

55KG 1x4 

37.5KG 5x10 PR

speed bench

20KG DB's 8x3

chin-ups

BW+20KG 2x4 / 2x3

db row

42KG 4x6 PR

db curl

12KG 4x16

notes

Felt awful during this workout as I had to get up at 5.30am in order to get into the gym before work and have time to revise for my upcoming PT Test this weekend. This really is crunch time now for me as I am definitely behind regarding the learning. I thought I could leave the Nutrition + Muscle Attachments til last cos I thought they would be fairly easy but it turns out.......

Learning about things such as Abduction/Adduction (above) and movement planes has been really dry. However, learning about the Energy Systems:

and learning about at what point/intensity the system changes and a different type of fuel is used / different force outputs (ATP=PC 95%+ / LAS 60-95%ish) and just how totally incredible your body actually is when it is put under physical pressure.

Gonna rest up tomorrow and do as much work as possible before my 6am intro to the Olympic Lifts & 1RM Squat day. Gotta hit 115KG and am hoping for 2....

Weight - 172.6lbs (creatine + bday shennanigans)

Macros – 425Carb / 70Fat / 200P 

Watched Insidious the other day and Jesus......

music

Jimmy