10/14/15

Today was an okay workout ... my shoulders were surprisingly fatigued from yesterday. Pretty much everything felt heavier than it should have today. But I got all the work in... just not as heavy as I was hoping to go today.

A.
10 Minutes Handstand Walking Practice

-Complete ... didn't go well, but haven't been doing this lately.

B.
Every two minutes, for 6 minutes (3 sets):
Power Jerk x 1 rep

Immediately followed by…

Every two minutes, for for 6 minutes (3 sets):
Split Jerk x 2 reps

Immediately followed by…

Every two minutes, for for 6 minutes (3 sets):
Split Jerk x 1 rep

-Power Jerk: 225#, 235#, 245#
-Split Jerk Doubles: 250#, 255#, 260#
-Split Jerk Singles: 265#, 275# (fail), 275# (fail) ... missing 275# is fairly embarrassing ... something I can usually hit easily, but just felt like crap on my split jerk today.

C.
Every 2 minutes for 10 minutes (5 sets) of:
Bench Press x 2 reps
Build Over 5 Sets

-185#, 205# x 4 sets ... left pec/shoulder was feeling a little tweaked and weird, so didn't push the loading or reps here.

D.
For Quality:
9-7-5-3
Strict HSPU
18-14-10-6
Suit-Case Dead-lift (70#)

-Complete ... strict HSPU were terrible after all the previous pressing... but got it done. Didn't time this, mainly out of the fact of how discouraging it would be.

E.
3 Sets of:
Incline DB Bench (2 x 55#) x 10 reps
Rest 2 minutes

3 Sets of:
KB Skull Crushers (2 x 35#) x 10 reps
KB Curls (2 x 35#) x 10 reps
Rest 2 minutes

3 Sets of:
Fat Barbell Curls (75#) x 10 reps
Band Pull Aparts (1 black band) x 10 reps
Rest 2 minutes

-This was some good pump accessory work ... was fun to just go for the pump and enjoy a little extra time in the gym to myself.

Meals for the Day: 

0630 - 1 Cup Black Coffee, 1 Egg White Protein Shake, 1 Banana, Fish Oil

0900 - 1 Scoop Pre-workout

1100 (post-workout) - Steak, Eggs, Potatoes, Mixed Veggies, Fruit Salad, Fruit Smoothie (banana, pineapple, blueberry, ginger, kale)

1430 - 1/4 Cup Cashews, 1 Pear

1600 - Chicken Salad, Strawberries, Pecans, Oil and Balsamic Vinegar

1930 - Buffalo Chicken Caserole (spaghetti squash, peppers, onions, celery, carrots), 1 Pear, Salad with Paleo Recipe