Workout log catch-up time

Since I filled today's rant quota in my last post about CrossFit, I'm just going to log the last couple of workouts that I've neglected.


Thursday's workout

EXERCISE	Set #1	Set #2	Set #3	Set #4	Set #5
Squat	100kgx5	100kgx5	100kgx5	105kgx5	105kgx5
Bench Press	75kgx5	75kgx5	75kgx5	77.5kgx4	75kgx5
Bent Over Row	60kgx5	60kgx5	65kgx5	65kgx5	65kgx5
Calf Raise Machine	90kgx12	100kgx15	100kgx15	XX	XX
Tricep Pushdown (Rope)	18kgx12	18kgx12	XX	XX	XX
Tricep Pushdown (Bar)	22kgx20	22kgx12	XX	XX	XX

Ehh the workout felt good at the time, but thinking back on it; it really wasn't that great. My squat didn't improve and my bench actually suffered. The tricep sets at the end felt good at the time, but I didn't feel any pain the next day like I normally get from nose-breakers or dips. The one good thing I did notice from the workout was the bent over rows, I think I've finally locked down good form for these and as such the weight is starting to rise nicely.


Supplements

Pre-workout: Scivation Quake

Intra-workout: Scivation Xtend (grape)

Protein:  Dymatize Elite
Carbs: 10 jellybeans pre-workout for ~30g of dextrose and 15g dextrose/15g maltodextrin post workout.

Nutrient partitioner: Genomyx Slin-Sane - before and after.

Saturday's workout

EXERCISE	Set #1	Set #2	Set #3	Set #4	Set #5
Squat	100kgx5	100kgx5	100kgx5	105kgx5	105kgx5
Incline Press	45kgx5	45kgx5	45kgx5	47.5kgx5	47.5kgx5
Deadlift	70kgx10	100kgx5	120kgx5	XX	XX
Assisted Pull up	-12kgx12	-12kgx12	-12kgx10	XX	XX

Did I mention I love my weekend fasted workouts? This was no exception. I managed to get a nice improvement on my deadlift with good form and did pull-ups for a change (grip facing out as opposed to in with chin-ups) and even though they had to be assisted on the machine, I got some good DOMS from it today. While we only did 4 exercises, it was more than enough and we must have been in the gym for a good two hours. Good times.

Supplements

Pre-workout: BPI 1.M.R (Watermelon) - A mate of mine gave me a small sampler tub of this to try out because it had too many stimulants for him and he's right, it packs a hell of a kick with the amount of caffeine it contains. I really like my caffeine though so I thought it was pretty good and it gave me a good boost for my fasted training. It does contain a large amount of niacin though and last time I used it I suffered niacin flushes which are quite uncomfortable.

Intra-workout: Scivation Xtend (watermelon)

Protein:  Dymatize Elite
Carbs: 15g dextrose/15g maltodextrin pre and post workout.

Nutrient partitioner: Genomyx Slin-Sane - before and after.

Music

Nine Inch Nails again and I chose this song not just because it's a cool song but its a damn cool video clip too. Enjoy!