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  • daveleek@whosyourtrainer.ca


Road to Provincials: Day 5/231

By Dave Leek | In Gym, Weight Training | on October 22, 2014

October 22, 2014

Road to Provincials: Day 5/231

Weight: 214.2

I feel like a zombie today. I was right about waking up and not being able to move my arms. In fact, I ended up having a horrible sleep because my shoulders were so tender that every time I rolled over onto one, I woke myself up in pain. I feel like I’m moving in slow motion today but I have too much to do to stop and rest so I have no choice but to keep rolling.

I definitely did not get up early enough to bring all of my food today (epic fail) which means I won’t be eating optimally today. Brutal. I’m also not feeling properly fueled for this chest workout I’m about to hit shortly so we’ll see how that goes.

Main priorities for today are to 1) have a good lift (including cardio which I tend to neglect), 2) get as much clean food into me as possible before the end of the day, 3) prep for tomorrow before I pass out and 4) GO TO BED EARLY. I felt the need to put that one in caps so when I proof read this before posting, it will serve as a reminder of just how important this is tonight. It’s funny how everything else starts to unravel when I’m low on sleep (or food) – this is when I’m at my weakest and tend to let things fall by the wayside. Hopefully tonight I can get back on track and finish the rest of the week strong. Tomorrow’s also a rest day which will be good for my body and give me some time to catch up on client programming… and everything else that I’m procrastinating on today.

Today’s lift is as follows:

Warmup – 5min

Mobility – lats and pecs



BB Incline Bench Press – 4/12,10,8,6

DB Bench Press – 4/12

Hammer Strength Alternating Chest Press – 3/12

DB Flyes – 3/12

Cable Crossovers – 3/15

Chest Dips – 3/Fail


Performed as a triset:

Preacher Curls – 3/12

EZ Bar Curls – 3/12

DB Alternating Curls – 3/12


Cardio: Bike – 20min


I just got home from work and I am completely exhausted. My workout today went surprisingly well because I picked up a good workout partner to join me last minute. A good training partner always helps me push out those extra few reps. I didn’t get around to biceps today as I started a bit late but I don’t mind pushing those to later this week as well.

I’m flopped down on my couch with the last meal of the night and then I wouldn’t be surprised if I was fast asleep by 9:30 – which would be amazing! I was hoping to get more done before passing out tonight but didn’t expect to be this bagged. Everything is getting pushed to tomorrow.

Feed time. See you all on the flip side.


One Comment to "Road to Provincials: Day 5/231"

  • Welsh says:

    October 25, 2014 at 8:40 pm - Reply

    Sleep is key! …..As I lay here in bed @930 my time haha. I def notice when I don’t get enough but I am at the point where on a day to day basis I sleep my fill and wake up naturally (between 7-8 hrs). Life gets busy tho, do the best you can and keep it up.

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