Project 40

DE Bench 30kg 8 Sets of 3
Then repped out twice with same weight, about 11 reps, held back from going to failure.

Press Behind Neck 4 sets 5-8 reps 80lb barbell
Supersetted with Rows on lying plate rower 45kg x 4 sets of about 5-7 reps

Lying triceps DB extensions about 4 sets of 6 reps 30lb DBs
Supersetted with EZ curls
DB upright rows 30lb DBs 3 sets of 15 reps
Triceps pushdows (heavy) about 2 sets of 5

Felt good and laid off failure except on a couple of final sets on a couple of exercises. Joined the gym again and will commit to Westside for a few months, making a few modifications along the way.

Chemically Correct: Alcohol II
by Par Deus
http://www.mindandmuscle.net/content/page-59.html

Seem to be having a mental breakthrough at the moment concerning alcohol. After much reading and meditating on what it does to the system, I have have reached a state of determination / resolve that it is not for me anymore. I know it seems like early days but there has been a huge buildup to this point. Simply, I am meditating on a couple of things such as alcohol in any amount stopping fat burning and stopping muscle growth. These two things are my main physical goals. Funnily enough, I don't even envisage a problem going out and not drinking. It just boils down to a simple choice and the choice is quite an easy one, because I want health and strength more than weakness and sickness. The temptation seems to have gone. Again, I don't want to say too much too soon, but this is how I honestly feel!

FRIDAY 6th Jan 2006
This went fairly well, but going to change to Westside System, keeping Max Effort reps to about 3-5.

HOWEVER .....

Blew it Friday night. I drank much too much draught lagers in the town. I was really pissed and stoned, and woke up on Saturday morning with a terrible hangover, which carried over to Sunday. Then Sunday (last night), went on another bender and ended up in Sawyers, continued drinking and woke this morning with bad hangover. Seems that I always get a hangover when I drink in town, unlike at home where I am usually ok. I must make a point of having no draught lagers anymore. In fact cut out all beer and maybe go abstinent again.

http://www.army.mod.uk/servingsoldier/termsofserv/discmillaw/cdt/ss_hrpers_disc_05alcoholfitness.html
Alcohol and

Flat DB Bench Press
Worked up to 70lbs and did 6 reps, then 75lbs for 2 reps

One Arm Standing DB Presses
40lbs 5-7 reps 3 sets

Triceps Machine
4 Sets x 6-7 reps not to failure but close about 4 from bottom of rack

Laying triceps raises to shoulders about 4 sets of 6 reps

Light high incline DB presses, about 15 reps x 3 sets

Felt quite strong but going to do back, traps, med delts and biceps in another workout.

Diet on target, not going to write everything down anymore, except to log deviations and bad days.

Woke today feeling well rested after run last night. But really ache in psoas, ankles, calves and shoulder blades after squat thrusts the other day.

• 10.15 am - Grapefruit, 2 whole 3 white egg omlette

40 Minutes exercise - step ups, 1 arm DB deadlifts (Tabata), kick outs (Tabata)

• 1.30 - 4 egg white omlette (ran out of food!), apple banana linseed yoghurt
• 5.30 - Chicken breast, large pear

Woke with hangover and a coldsore, which can be linked to an impoversished immune system. Can't remember much about last night's eating.

9 am - 3 boiled eggs
12.30 - half baked potato with mince, bean sprout salad
3.30 - 4 egg whites 1 whole egg omlette, bean sprout salad

Did a run with interval fast pace and then jogging (about 6-8 intervals) and then walked for about 45 minutes.

7ish - 2 chicken thighs with lentils and beansprouts
9ish - same again

1 small rum with orange juice / puff on pin x 3 over course of evening
12ish - same again

Started good and bad. Did Tabata Protocol squat thrusts. Very good. Then later in the evening, went out and drank, smoked etc. Got hangover the next day. Need to track my food intake etc. Take it all seriously and log it all for posterity.

Can't remember much about what I ate during the day although I think I stuck to plan diet. However, drank at least

• quad measure of dark rum with orange juice
• 3 cans stella
• 1 pint Abbot Ale
• 4/5 cigarrettes
• puff