Week 5, Day 1 - Speed Bench

Well I finally figuered out what I am going to do with all the chocolate I got for Easter, post workout treat!! MMMMMMMM. Decent workout, seeing how I had a mini 4 day vacation, man I don't want to do that again. I am surprised, my eating was horrible over the weekend..I mean wholy carbs !! But I am still the same weight. I figuer thats because 2 days I did not eat as much as I needed to, and I barley got any sleep all weekend. If you look up weekend warrior in the dictonary you will see a picture of me!

Anyways, my workout went a little something like this:

Warm Up
pushups
deadlift
lat pulldowns

Speed Chain Bench
10 x 3 @ 135 lbs + 58 lbs of chains
-about a 1/4 of the links were on the ground, so I do not have an exact calculation of what I actually lifted. It still felt really light, I think I will increase the chain weight even more next time.

DB Seated Military Press
1 x 5 @ 75 lbs
1 x 6 @ 75 lbs
1 x 5 @ 75 lbs
-had to use those damn power block things. I absolutly hate these, they should never have been invented. But my new gym is missing Db's between 50-90 lbs.

Tricept PD's
3 x 10 @ #14
-dunno how much those damn plates weight, but it was almost the full stack. I am going to hav eto replace these soon. Will probably do close grip or something...maybe weighted dips.

BB Underhand Bent Over Rows
1 x 10 @ 135 lbs
1 x 7 @ 185 lbs
2 x 8 @ 185 lbs
-have i mentioned how much I hate this exercise?

Abs on a ball
1 x 10
1 x 15

Back Neck Bridge
1 x 13
1 x 14
1 x 13

Front Neck Bridge
1 x 15
1 x 13
1 x 15

All in all a good workout. Tomorrow I try a 1 RM for SLDL, should be interesting, and next week I finally get to do some squats. Man I hope i get a good weight on it. I am hoping for over 405, or hell I will even take 405. I think after my 12 weeks are done on this west side routine, I am going to go back to the Smolov squat program, and blast my squats for 8 weeks, and alternate back to Westside.