UPDATE: Saturday, July 12th
Squats- 3x5 265 lbs.- Still recovering from last week, but I did my first set fine, second set my knees turned inwards the last two reps, the last set i stopped at 4 reps because I could feel my form giving out. This is fine though, I pushed hard on Thursday and I think my legs are not fully recharged. I will keep this one more time and see if I can't get it done right.
Bench- 3x5 205 lbs.- I got the first two sets, got three reps into the last set and had the spotter help me with the last two. Again, this is fine, I did lose 5 lbs. last week!
Deadlift- 1x5 225 lbs.- I'm still experimenting with the form on this, using the articles posted a few pages up with Rippetoe's form and some T-nation videos. I did this ok I think.
Dips- 3x8- Used a 45 lb. plate, did first two sets fine, got to 6 on the last set and my tris gave out. Good effort and intensity though.
Abs- I did 2 sets of hanging leg raises, the first set I always point my toes to the ceiling, which means my abs are worn out the second set. Trying to get my muscular endurance built up here, I need to start adding more abs on off days.
ADVICE WANTED!
Been a while since I posted my diet, I think it could definitely use some tweaking; here we go.
breakfast: 4 eggs, two pieces of bread
lunch: ground beef with whole wheat noodles
dinner: chicken breast
miscellaneous/throughout the day: cans of tuna, peanut butter sandwiches, more servings of ground beef/noodles, whey shakes, yogurt, whey and fish pills at night.
I have 5 different protein sources, what else can I do? Also, I weigh about 160 right now, not a lot of fat, I would estimate between 10-12%, how many grams of protein should I be putting down each day? How many grams from my whey shakes?
Also, I'm looking for some cardio and ab stuff to do on my off days, nothing that would kill me, but I don't need to be sitting on my ass on off days.
All comments welcome!