2/8/16

AM Workout (0530) 

This morning was a really good workout. I've generally been eating like a douchebag lately, so I was a little nervous to get the workout going... but once I got moving I felt great on everything despite eating irresponsibly.

A. 

2 Sets, not for time:

Kipping HSPU x 10 reps 

Double-Unders x 50 reps

Muscle-ups x 6 reps 

Rest as needed 

-Complete 

B.

10 Minutes to establish DB Strict Press 3 RM 

-45#, 60#, 70# ... This is a movement I haven't really trained much at all and it very challenging for me. Have never done this for less than 8 reps before. 70#s were definitely a struggle for me. 

C.

Every 6 minutes for 24 minutes (4 sets) of: 

500m Row 

10 Shoulder-to-Overhead (175#) 

15 Toes-to-Bar 

-3:03, 3:13, 3:30, 3:48 ... all sets unbroken ... this got very challenging toward the end, especially the shoulder-to-overhead. I programmed this myself and it ended up being a great workout. 

D. 

3 Sets: 

Seated Arnold Press x 10 reps (2 x 40# DB) 

Seated Front Lateral Raise x 10 reps (2 x 10# DB) 

Rest as needed 

-This was an excruciating finisher on the shoulders. Could barely feel them or lift them overhead after all the above work. Solid day in the gym.

PM Workout (1230) 

On a 20:00 Clock (10 sets):
Airdyne
:45 @ 90%
1:15 @ 50%

-Complete ... didn't calculate anything out, just wanted to get some extra cardio in ... glad I got the bike out and snuck this in. 

Meals for the Day: 

0520 - BCAAs, 1 scoop pre-workout

0730 (post-workout) - Whey, 1 Rx Bar, 1 Lara Bar, 1/2 Banana

1000 - 1 Buffalo Jerky, 10 Cashews, 16 oz Black Coffee

1300 (post-workout) - 3 Eggs, 3 Bacon, Pomegranate Seeds

1515 - Greek Yogurt, Chicken, Spaghetti Squash, Veggies

1930 - Chicken, Green Beans, 6 Goat-Cheese Stuffed Dates