1/27/16

Today was a fun workout. I programmed it for myself and worked out alone. I got a very good workout out of this ... nice change to train hard and be able to do everything while working around my physical therapy schedule. Lots of fun/hard bodybuilding stuff at the end. 

A. 

2 RFT:

20 Muscle-ups

7 Rope Climbs (15 feet)

-14:20 ... this was much more challenging than I thought it would be. This are usually two movements I'm good at, but they are something I usually don't pair together. Was a very good change.

B. 

Strict Press – 15 Minutes to work up to 3 RM over 5 sets

-135#, 145#, 155#, 165#, 170# (fail - 2 reps) ... 165# 3 RM for the day, 170# for a double. This was rough after part A.

C.

4 sets of 6 reps – Weighted Strict Dips (20#) 
Rest 1 to 2 minutes

-Complete.

4 sets of 8 reps - Flat DB Bench - (2 x 60# DB)
Rest 1 to 2 minutes

-Complete 

4 sets of 15 reps - Fat Barbell Skull Crushers (55#)
4 sets of 15 - Reverse Fat Barbell Curl (55#) 

Rest 1 to 2 minutes

-Complete

Meals for the Day: 

0520 (pre-workout) - BCAAs, 1 Scoop Pre-workout

0730 (post-workout) - Whey

0800 - Eggs, Sausage, Veggies, Potatoes, 2 Slices Paleo Banana Bread, 12 oz Coffee

1130 - Buffalo Jerky, 1 Greek Yogurt w/ 1 TBSP Chocolate Chips

1500 - Clam Chowder, 1 Cup Kefir, 1/2 Banana, 1/2 Peach

1700 - 3 Eggs, 3 Slices Bacon, 30 Plantain Chips, Artichoke Dip

1930 - Chicken, Shisito Peppers