Back/Shoulders/Biceps

Due to being overwhelmed at work this week just put a lot of "stuff" together in our workout today....it wasn't bad as I plan on doing back and biceps together as all the pulling from the back workout gives the biceps a nice workout anyway....it wasn't bad doing these 3 muscle areas...

Chest Support Rows-135x10, 135x10, 185x10, 185x10, 210x8
Lat pull downs-110x10, 110x10, 120x10, 130x8
Low Rows (mach)-120x10, 140x10, 140x10, 150x10
Shoulder (cable)-30x10, 30x10, 40x8, 40x8, 50x8
Preacher curls (mach)-110x10, 120x10, 140x8, 150x8, 120x15
DB Hammer curls-30x10, 30x10, 35x8, 35x8

Bench and Tri

Not a bad workout today....The reps were tough but the weight seemed to be going well...Going to be starting a little different workout probably in two weeks...after the holiday....I seen Shawn Lattimer's work out online and have been in email conversation with him and going to be doing some workouts like his....I guess you can't argue about a guys workout since he is benching close to 900 pounds....so we will see this goes...it is going to be tough but tough is good...

http://www.shawnlattimer.com/home.htm

Flat Bench-135x10, 225x10, 27x10, 315x10, 325x8
Close Grip Bench-135x10, 225x10, 225x10, 275x8
Mach Tri-100x10, 110x10, 130x10, 140x8
Mach Chest-110x10, 130x10, 130x10, 140x10
DB Tri-75x10, 85x10, 85x8, 90x8

CARDIO

Well here we go....on a mission....now we just have to continue it past a couple weeks.... :)...

Didn't go to the gym....to nice....but took the dog for a walk...went a full 1.5 miles...the dog was hurting....so had to keep it under 2 miles....damn dog...the good thing about my neighborhood is the hills we have....up and down the hills....it was good...along with my sweatshirt on we worked up a nice sweat

CARDIO

Walked 2 miles on the treadmill a little incline can't remember the numbers...but it was good...I am planning on doing CARDIO about 3 times per week....just have to get it done....

Tri's and Bi

Today went well things have been so busy I have been getting into the gym only about 2 times per week...but that has been ok...esp. for this time of the year...don't have any meets for awhile so we have time....felt good and did for the first time close grip floor presses...NOT A BAD LIFT...I really liked them...My TRI's WERE FRIED.....

Floor Presses-135x15, 225x10, 225x10, 275x10
Close Grip Floor Presses-135x10, 185x10, 185x10, 225x10
DB Tri ext-35x10, 40x10, 40x10
Cable Precher Curls-100x15, 120x10, 140x10, 140x10
DB Hammer Curls-30x10, 40x10, 50x10, 50x10

Bench Day

OK...back to it today....WOW... what a little time off will do to you....lol...No I felt good but some of the weights were heavy which it should since I am going back to more reps for now....but it wasn't a bad workout...

Flat Bench-135x15, 225x12, 275x12, 315x8, 315x8, 225x15
Chest press mach.-100x10, 110x10, 140x8, 150x8
DB Bench-80x10, 90x10, 100x8, 100x8
Wide Grip Pulldowns-100x10, 110x10, 120x8, 120x8
Chest supported Pullbacks-135x10, 135x10, 185x10, 185x8

Things felt nice today but I know I will be sore tomorrow...but that is ok....

Meet Results....

Well we are back and I have to say again....USAPL has a great wealth of lifters in the Northeast Ohio area...WOW...I seen some very solid benchers and DL's....Had a couple of world team lifters lifting and several guys who were at the Arnold Classic...so very good competition and even better the fact that probably about 50% were guys that I have seen lift for the last 4 years during these meets....I went into the meet really feeling good and ready...My brother and I don't go to these meets to get first place or anything like that...IT IS FOR FUN...and we know we have more to learn and have to continue to get stronger as time goes on....I have to say we were able to have a blast and spent the day talking with guys that we know and guys we don't and felt like it was a great experience....My brother and I were 3 for 3 and I ended up with 480 and he ended up with 485...so we were very happy...Really wanted to atleast try 500 as I think I would have been real close to getting it...I am pretty sure that 490 would have went up with the way 480 went on my last attempt...BUT, it was a great time and now we get back to the gym in a week and start working building muscle and strength (and for me I am going to work at lossing about 15 pounds)....We don't have another meet till March so I am feel good about that...

Some good things to eat today and tomorrow before my Meet Sat???

Help me out with this...weight wise I am fine and I am feeling really good...but would like to hear what you guys think would be good foods to eat and drink over the next couple days to get ready for the Meet on Sat....thanks guys...