2/12/16

Today was a solid session, good upper body workout. I was still a little beat-up from Wednesday, but tried to go as hard as possible. Worked out with my buddy today who I haven't trained with in months. It made the day in the gym a lot more fun, I was really excited to get in the gym and train today.

A.
Death by unbroken Muscle-ups

-7 Rounds ... didn't attempt 8, barely got 7

B.
Strict Press - 3 RM + 1 Weighted Strict Pull-up after each set (72# KB)

-135#, 155#, 170# ... called it there, was challenging enough

C.
Snatch Grip Strict Press - 8 RM + 1 Weighted Strict Pull-up after each set (72# KB)

-95#, 105# ... haven't done this movement in ages, was very challenging for me.

D.
Two Waves of:
Bench Press
5-3-1

-185#, 205#, 225#
-205#, 220#, 235# ... tough after A-C, got some good reps in on the bench though.

E.
For Max Reps (16:00 clock):
1 Min - Bench Press (115#)
1 Min - Bent Over Row (115#)
1 Min - Seated (on floor) Strict Press (65#)
1 Min - Standing Barbell Curls (65#)
Rest 4 minutes
1 Min - Bench Press (95#)
1 Min - Bent Over Row (95#)
1 Min - Seated (on floor) Strict Press (45#)
1 Min - Standing Barbell Curls (45#)
Rest 4 minutes

-Don't remember my reps exactly, but went very hard and got a lot of intensity / pump out of this.

F.
4 Sets:
Reverse Flies (2 x 10# DB) x 10 reps
DB Rows x 20 reps (2 x 75# DB) (10 each arm)
Rest is partner's set

-Complete

Meals for the Day:

0520 - BCAAs, 1 Scoop Pre-workout

0730 (post-workout) - Whey, 2 Cups Whole Milk, 1 Serving Honey Nut Cheerios

1030 - Steak, Veggies, Brown Rice, 1 Cup Kefir, 12 oz Black Coffee

1300 - 1 Quest Bar, 1 Greek Yogurt, 1 Cup Whole Milk, 1 Serving Honey Nut Cheerios

1800 - Steak, Veggies, Brown Rice