Gasper's Log

[BendtheBar]

Great looking numbers, especially those close grips.

[gaspers04]

Friday Max Effort Squat & Dead

Finally after six months I'm back under the bar...

Box Squats
2x10 @ 135 Warm Up
5x3 @ 405 Work Sets ( Felt great! )

Deads
1x5 @ 135, 1x5 @ 225, 1x5 @ 315 Warm Up
5x3 @ 405 Work Sets

Leg Extensions
1x10 @ 90, 1x10 @ 135, 1x10 @ 180, 1x10 @ 225, 1x10 @ 270

Leg Curls
5x10 @ 135

BB Rows
4x5 @ 225 *Left Delt discomfort*

Cable Hammer Curls
4x10 @ 50


PWO Nutrition
2 Scoops of Whey with Gatorade

[CallmeKing]

Sick workout big weight! What kinda protien do you mix with gatorade seems like most falvors would taste terrible.

[gaspers04]

It's an unflavored whey isolate. Not the best texture, but doable.

[kman025]

what the ****? this is after a half year layoff?

[gaspers04]

Yep, the rotator injury caused too much discomfort to do any training that resulted in shoulder articulation. Still a little stiff though.

[kman025]

Originally Posted by gaspers04

Yep, the rotator injury caused too much discomfort to do any training that resulted in shoulder articulation. Still a little stiff though.

for that much time off your lifts are super ****ing high. way to have some balls and throw the weight right back on the bar

[gaspers04]

Originally Posted by kman025

for that much time off your lifts are super ****ing high. way to have some balls and throw the weight right back on the bar

Thanks Kman, its still rough once in awhile. Hope this forum and log helps keep me focused and on track!

[gaspers04]

Abs and Calves

Hanging Knee Raises
4x12 Bodyweight

Decline Bench Crunches
3x10

DB Side Bends
2x20

Trunk Twists
2x40 5' Standard bar, weight unknown.

Standing Calves
3x15 @ 90

Seated calves
3x15 @ 100

That's it, kind of a half-a*sed workout due to lack of time.
Usually calves are 5x15-20 and donkeys are usually done also.
Shrugs were skipped due to the somewhat heavy Deads yesterday.

No PWO nutrition, just a pre-bed Casein shake.

[CallmeKing]

At least you're back hitting the weights man. Looking forward to more of the heavy weights