9/22/15

Today was an okay workout... didn't feel very strong or fit, just felt crappy.

A.
Bench Press

5-5-5-5-5

-185#, 195#, 200#, 185#, 185# ... the last rep on the set of 200# was pretty tough, barely got it without a spot, so I dropped the weight down to get more quality reps in.

B.
'Josh'
For time:
21-15-9
Overhead Squat
42-30-18
Pull-ups

-7:30 ... this was a really tough workout for me. I felt like I had no grip from the first set of pull-ups ... yesterday was really taxing on my grip. Put out a big effort, but just didn't have anything in my forearms.

Pull-ups were 20/12/10 ... 10/5/5/5/5 ... 10/4/2/2 ... rough.

C.
Every 3 minutes for 9 minutes (3 sets) of:
Push-Press x 10 reps

-175# across for all sets ... only got 8,9,6 reps ... shoulders were fried after part B.

D.
3 Sets, not for time:
Alternating KB Strict Press x 12 (35#, 44# x 2 sets)
Rest as needed
GHD Sit-ups x 20 reps
Rest as needed

-Complete

Meals for the Day: 

0515 (pre-workout) - BCAAs

0800 (post-workout) - Zucchini Egg Bake with Salmon and 1 Cup Sweet Potatoes, small serving of Brisket

0930 - Green Tea

1200 - Steak with Cauliflower Rice and Mushrooms, Olives, 1 Paleo Pumpkin Waffle (with small amount of ghee/maple syrup)

1500 - 1 Serving Buffalo Jerky, 1/3 Cup Cashews, 1 Nectarine

1830 - Fennel and Apple Stuffed Chicken, Baked Carrots, Salad w/ Paleo Friendly Dressing, Kimchi