14th December 2009 (BP 3's): You look in the mirror and say, "I need a little more deltoids, a little more shoulders"

87.2kg/192lb/13st 10

First week of Project: Eye of the Liger in the bank, and I've achieved 90% compliance to both diet plan and training plan. So far so good....

Yesterday:

Restoration:
Foam roll: hip, quad, IT band, adductor
Hockey ball: Piriformis, glute, VMO, calf, foot
Stretch: Hip flexor, adductor, piriformis

Today:

Training:

25mins bike (2 sessions)

11:30 (Work gym)
Band work: pull-aparts, rear delts, dislocations
A1 Bench press 20x20, 40x10, 60x6, 72.5x4, 85x3, 95x6 [PR]
A2 Facepull 55x2x15
B1 Incline DB bench 27.5'sx12,10,10,10,10
B2 EZ bent row (supinated grip) Bar+42.5x5x10
*Following sets done in ETT-style, 30s work/30s rest
C1 DB side lateral 7'sx3x30s
C2 Rock 'n' rolls vs miniband 7'sx3x30s
C3 Incline DB curl 7'sx3x30s
S1 Bicep x45s
S2 Lat x45s
S3 Band pec/delt x45s/side
S4 Tricep @24kg KB x45s

1815: 60mins ballroom dancing

Restoration:
Foam roll: Thoracic, lat, pec, delt
Hockey ball: Teres, calf, foot
Theracane: Trap, neck
Stretch: Pec/delt, lat, sleeper stretch