2/2/16

Today was a very tough shoulder workout... by the end of this I could barely move my shoulders above my head ... haven't had a pump like this in a while. 

A. 
3 RFT:
21 Shoulder-to-Overhead (95#)
15 C2B Pull-ups
9 Strict HPSU 

-13:28 ... this was way more difficult than I thought it would be ... had to go to singles on the HSPU on the last set. 

B.
On a 10:00 Clock: 
Strict Press to 3RM

-145#, 155#, 165# ... might have been a little more there, but called it. 

C.
On a 10:00 Clock: 
Push Press to 6RM

-165#, 185#, 200# ... should have gone a little heavier, this felt much better than the strict press. 

D. 
3 ×12 Arnold Press + 3 ×12 Front Lateral Raise

-35# DBs and 15# DBs ... huge pump. 

E. 
3 x 15 Reverse Fly (on flat bench) + 3 x 15 Seated DB Curls

-10# DB and 15# DBs ... really light, but excruciating after all the above work. Good stuff. 



Meals for the Day: 

0520 - BCAAs 

0745 (pre-workout) - Whey, 1 Lara Bar, 1 Scoop Pre-workout

0945 (post-workout) - 2 Rx Bars, 16 oz Coconut Water 

1200 - Turkey and Vegetable Soup, Oatmeal, 1/3 Cup Cashews

1445 - 10 Strawberries, 10 Slices Salami, 1 Cup Kefir  

1630 - 3 Eggs, 1 Banana 

1900 - Cashew Crusted Chicken, Paleo Kale Salad, small amount of blueberry/coconut paleo dessert