2/23/16

Today was a pretty crappy workout generally. This is my de-load week, so the volume is much lower overall. Regardless, I felt really depressed and not motivated to much of anything in the gym. Physical therapy was going well, but its kind of stalled and I still have a lot of tightness in my back/hip and it is killing me mentally that I'm not improving and that after a year I'm still in the same pain. Anyway, the shorter workout I did today, looked like this....

A. 

Every 2 minutes for 12 minutes (6 sets) of: 

Strict Press x 1 Rep @ the highest triple hit over the cycle (175#) 

-Hit 175# across, first few reps were rough, but overall I felt solid and got all these reps easily. 

B.

For time: 

60 Calorie Row

20 Ring Dips

45 Calorie Row 

15 Ring Dips 

30 Calorie Row

10 Ring Dips

-Didn't even get the time on this, just went through at a consistent pace of around 80% effort.

C.
2 Sets:
20 x Band Pull-Aparts (1 red band)
10 x Side Lateral Raise (2 x 10# DB)
Rest as needed

-Complete ... this was a good cool-down, not taxing at all.

Meals 

0520 - BCAAs

0800 (pre-workout) - Whey, 25g Carbs from Gatorade

0930 (post-workout) - 4 oz Turkey, 1 Cup Kefir, 2 Slices WW Bread, 2 TBSP Mayo, 1 Cup Pomegranate Seeds

1200 - 5 oz Chicken, 1 Cup Veggies, 1/2 Cup Almond Cheese, 1 Cup Blue Berries

1800 - 4 oz 90% Lean Beef, 1 Cup Veggies, 1/4 Cup Cashews

2045 - 1/2 Scoop Casein Protein, 2 TBSP Greek Yogurt, 1 TBSP Peanut Butter