[Biskit]

Hey guys,

Up and at the gym by 5:45 today. After doing some warmup and no chit-chat, I was off. (although I ran back out to my car in the 11 degree temps to get my ipod, and when I was about to use it, it was dead! Natch! So, I just had to hunker down and work. I had a meeting at work today, so no time to waste.

Warmup:
Mobility exercises and foam rolling.

NROL Hypertrophy I, Workout B
Tuesday December 18th, 2007

Squat
4 sets x 10 reps, I used plates under my heels for more ankle flexibility for my warmup sets and for the first two sets of heavier weight.

Warmup sets
Set 1 bw x 15 heels on 5lb plates
Set 2 bar x 8 heels on 5lb plates
Set 3 65 x 10 heels on 5lb plates

Set 1 75 x 5
Set 2 75 x 5
Set 3 80 x 5
Set 4 85 x 5

Deadlift shrug

Warmup sets
set 1 bar x 10
set 2 65 x 10

Set 1 105 x 10
Set 2 105 x 10
Set 3 115 x 10
Set 4 120 x 10

I wasn't sure about the 'shrug' part, so I was kind of winging it...ha ha ha.

Superset
(*) = each leg
BSS
Set 1 15 x 10(*)
Set 2 15 x 10(*)
Set 3 20 x 10(*)
Set 4 20 x 10(*)

Step Up
Set 1 15 x 10(*)
Set 2 20 x 10(*)
Set 3 25 x 10(*)
Set 4 25 x 10(*)

Thoughts:

Wow, good workout today. My legs are fine now, I'll see how they feel tomorrow! I had a pre-workout protein shake with 5gs creatine, and maybe that helped some. I just started to add this supplement a few days ago. 5 grams per day.

I enjoyed this workout today, and I wasn't expecting to. I hadn't done squats for a while, and wasn't sure how that would go. I added plates under my heels (per Tony G. suggestion) to help flex my ankles better, and it worked great. I took them out on the last two sets and felt good.

I was also happy with my deadlift. I added reebok steps to each side to lift everything up a bit (another TG suggestion), because the weights I use are not the large round ones, they are 25's but smallish, so I was deadlifting from a very low start point before. I added the steps with one riser on each side, and I hope I was doing them right, not sure about the 'shrug' part, but I did the best I could.

The superset with the BSS's and Step Ups is kill-er. I kept thinking of a million excuses to cut the sets short, (I have a meeting, I could bag the last two sets, if it gets any later, I could just do 3 sets...etc) until I was finally done!

Finishished with foam roller on the ouchy spot and legs, hams, glutes, etc.

Deb