12/18/09 - ME Bench - westfit

After just benching heavy on friday both me and my training partner were not feeling that great once we got under the bar. Everything felt heavy and my form was way off...with my left arm drifting all over the place and not locking the bar out evenly. We still worked up to heavy sets but focused more on the lockouts.

ME Bench 3 board/5 board
Warm up - Barx25, 135x10,
3 board
185x5
225x5
275x3
I then switched to 5 board
295x3
315x3
335x1....I was expecting to get this for 3 reps since my previous 1 rm is 360...apparently my lockout has become significantly weaker in the past few months. An area I must certainly work on.

So after being somewhat unmotivated and "off" tonight, I decided I would just head over to Planet FitnASS and do some cardio.

20 minutes on elliptical at steady moderate pace.

I then decided to finish up with some bicep curls and tricep extensions.

Hammer curls - 35x10, 40x10, 45x10, 50x10
Supersetted with
Lying tricep extensions - 20x12, 25x12, 30x10, 35x8

After a crappy beginning it ended up being a decent workout...I was glad to have at least gotten something out of it even though I was not on my game.

Diet
I switched up my diet a little...replacing my morning fruit with a protein shake, after workout meals are now 4 hard boiled egg whites (2 regular, 2 omega 3's) with hummus, and on jiu jitsu days I eat home made granola before class and then have a shake from gourmet nutrition.

Here is the shake I've been making recently that tastes awesome.
1 scoop vanilla protein powder
1 cup of either cottage cheese or fat free plain yogurt
approx 1 cup of mixed frozen fruit (strawberries, peaches, pineapple...etc)
16 oz. water
1 tbsp honey (I add this occassionaly, usually if I use yogurt)

All in a blender and purified to perfection.

Changing this up slightly has generated a nice amount of additional weight/fat loss...I've been hovering around 228 for a while and over the past week or so I am hovering around221-223. I am expecting that after jiu jitsu tonight I will be under 220...Probably 219 tomorrow morning.

If this loss continues it appears as though i might have a good shot of hitting 210 for Grapplers Quest on March 7th in Wildwood NJ. The biggest problem though with traveling while cutting is the amount of water I need to take in to cut weight (2 gallons). Driving 6 hours and pulling over every half hour to pee is not going to be fun.