Today was a my 'light' workout for the week. It still took about 60 minutes with warm-up/cool-down and I got some good intensity out of today, even with the low volume overall.
A.
A.
Bench Press
4 Sets of 5-7 Reps @ 65% (155#)
Rest 2 minutes
*Focus on speed and explosiveness
-Complete, 4 x 7 was very easy at this %.
-Complete, 4 x 7 was very easy at this %.
4 Sets:
Incline DB Press (2 x 55# DB) + Plate Raise (35#) + DB Row (80#)
8-10 Reps, building
Rest as needed
-Complete, 10 reps for each movement.
Rest as needed
-Complete, 10 reps for each movement.
4 Sets:
DB Skull Crushers (2 x 35#) + DB Curls (2 x 35#)
8-10 Reps, building
Rest as needed
-Complete, got between 8-10 each time, this was a tough finisher, my arms are already smoked from Monday/Tuesday.
D.
ROMWOD
-Complete
Meals
0520 (pre-workout) - BCAAs / 1 Scoop Pre-workout
0700 (post-workout) - 26g Protein from Whey, 50g Carbs from Gatorade
0830 - 3 Chicken Sausages, 2 Slices WW Bread, 2 oz Cheese, 1 Banana, 1 Lara Bar
1045 - 3 Eggs, 1 Cup Veggies, 1 Greek Yogurt, 1 Orange, 20g Carbs from Oatmeal
1345 - 4 oz Chicken, 2 oz Cheese, 2 Spinach Wraps, Fish Oil
1800 - 6 oz Beef, 4 Cups Spinach, Kimchi, unknown amount of salad dressing, 40g Carbs from Oatmeal, 1 Cup Kefir
8-10 Reps, building
Rest as needed
-Complete, got between 8-10 each time, this was a tough finisher, my arms are already smoked from Monday/Tuesday.
D.
ROMWOD
-Complete
Meals
0520 (pre-workout) - BCAAs / 1 Scoop Pre-workout
0700 (post-workout) - 26g Protein from Whey, 50g Carbs from Gatorade
0830 - 3 Chicken Sausages, 2 Slices WW Bread, 2 oz Cheese, 1 Banana, 1 Lara Bar
1045 - 3 Eggs, 1 Cup Veggies, 1 Greek Yogurt, 1 Orange, 20g Carbs from Oatmeal
1345 - 4 oz Chicken, 2 oz Cheese, 2 Spinach Wraps, Fish Oil
1800 - 6 oz Beef, 4 Cups Spinach, Kimchi, unknown amount of salad dressing, 40g Carbs from Oatmeal, 1 Cup Kefir
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