Immortality is only a sandwich away

[FAT BRETT]

7/24/10

Bench

45x15
95x12
135x8
185x8
225x6
275x3
315x3

added 1.5 board

365x3
405x3
455x3
495x3 (I set up too far back on this set and on the 2nd rep I hit the rack on the way up, I still managed to get the weight up ok but had to pause at the top and gather myself, the third rep was suprisingly easy so despite the snafu I was still happy with this session.)

db rows

80x8 4 sets

db tricep extensions

40x9 4 sets

sour gummy bears, mike and ikes, 2.5 scoops of whey, 1 set

done

[FAT BRETT]

7/26

deadlift off 4'' blocks

315x5
405x3
495x3
545x3
585x3
495x3

power clean

135x4
205x4 2 sets

conventional deads

275x5 3 sets

abs 3x15

3 scoops of surge recovery, no Im not becoming 'latest suplement guy', but Jo 'dont call me during dinner' Jordan gave me a free tub, so I figured I would make use as it is probably slightly better than my usual candy protocol

[FAT BRETT]

also saw Gary yesterday, so I got to catch up and see how his training is going and he laid out his gameplan for the near future, I wish him the best I know its tough to squat without knees.

[FAT BRETT]

7/27

bench assistance

close grip

45x15
95x8
135x8
185x8
225x6
255x5 3 sets

pulldowns

165x8 5 sets

spider curls

30x8
35x8 2 sets
30x8

3 scoops of surge recovery

done

[Gary Gibson]

also saw Gary yesterday, so I got to catch up and see how his training is going and he laid out his gameplan for the near future, I wish him the best I know its tough to squat without knees.

Thanks for the shout out. Your whole "squat once a week" thing is starting to look very wise. I also added a board to my heavy bench work. And I did exactly half as much weight on my work sets than you did!

[FAT BRETT]

7/29

saftey bar squat to paralell box

155x5
245x5
295x1
335x1
385x1
425x1
465x1
475x1
335x5

front squats

205x5 3 sets

abs 13,10,12

3 scoops surge recovery, one set

done

everything felt good tonight, I had plenty in the tank after each movement. I hate doing saftey squats and am excited to have a regular bar on my back next week.

[kittenSmash]

I like your old post workout nutrition better. And good call on the tips for getting the "dip" down on the quick lifts. I did something like that today and it felt alot better than previous.

[FAT BRETT]

7/31

Bench

45x10
95x10
135x10
185x8
225x6
275x1
315x1
365x1

added 1.5 board

405x1
455x1
495x1
545x1 (this was a grind, probably within 10lbs of my top end for these)

db rows

80x8 5 sets

db tricep extensions

40x10 4 sets

3 scoops surge recovery, one set

done

next weekend reverse green band (medium) benches will replace 1.5 board benches as my heavy bench movement for the week, this will last for 3 weeks.

[FAT BRETT]

8/2

Power cleans

95x3
135x3
185x3
235x3 2 sets

sumo deadlift off 4'' blocks

335x1
425x1
515x1
565x1
605x1
625x1
635 miss, nearly locked out 1 side, while the other was only about 2'' off the block, I tried again a couple minutes later, but was gassed by this point. Not sure why this happened, I must have set up uneven.

conventional pulls

335x5 3 sets

abs set of ten followed immediately by 4 drops sets 10,8,6,4,2

3 scoops surge recovery one set

done

[FAT BRETT]

8/3

bench assistance

close grip

45x15
95x12
135x10
185x8
225x5
265x5 3 sets

pulldowns

170 5 sets of 8

pullups with bwt

2 sets of 8

spider curls

35x8 4 sets

3 scoops surge reovery, 1 reese's crispity crunch (imagine a 5th avenue on steroids and you have a pretty good idea), apple danish, one set

felt beat up, tired from working outside all day so I bumped up the postworkout feast a little