3/15/13

Today was a great workout. Did a chest workout. It was the most painful thing I've put on my chest in a long time. Great stuff. My ability to press is my biggest athletic deficiency, going to be hitting it every Friday from now on.

-Easy 1 Mile run to gym

Flat Bench
Warm-up:
135# x 10 x 2

Working Sets:
185# x 3 x 3  (3 second pause at bottom, release grip from barbell)
-Rest is partner's set  + 60 seconds

3 Sets: 12 Push-ups onto KB - narrow, medium, wide grip
-Rest is partner's set

175# x 5 x 3
-Rest is partner's set  + 60 seconds

1 Set: 12 Push-ups with feet on bench

DB Incline Bench:
50# x 10
70# x 9
70# x 6
-Rest is partner's set  + 60 seconds

Rest 10 minutes then...

3 Rounds:
500m Row
12 C2B Pull-ups
24 HR Push-ups
2 Minutes Rest

-Didn't time the workout, just the rest intervals. Went hard, C2B pull-ups are feeling decent. HR push-ups were tough after all the bench pressing. Fun day in the gym, some of those bench sets were crazy hard. Excited to rest and hit 13.2 on Sunday morning. I'm going to crush it!

-Easy 1 Mile run home

Meal 1 - 6 oz Chicken, 1 Banana, 4 TBSP Peanut Butter

Meal 2 - 4 Eggs, 4 Slices Bacon, 1/2 Cup Veggies, 1 Cup Blueberry, 30 Cashews

Meal 3 (PWO) - Protein Shake, 16 oz Coconut Water

Meal 4 - 6 oz Chicken, 1 Banana, 4 TBSP Peanut Butter

Meal 5 - 8 oz Steak, 3 Cups Veggies, 1/2 Cup Brown Rice, 40 Cashews

Meal 6 - Protein Shake, 2 TBSP Coconut Oil, 20 Cashews

Snack - 20 Cashews