Wednesday 24 July

sleep: 11pm to 630am (alarm)

7am: 30:00 AD @ z1
8am: green smoothie
10am: eggs, rice, avocado
1pm: cottage cheese and cantaloupe
5pm: opt-she
630pm: progenex with coconut water
730pm: chicken, rice, sweet potato

-----

A. Push press 5, 3, 1, 5, 3, 1; rest 2 min
B. Split jerk; build to a max
C. Incline DB bench press 20-25×5; rest 90 seconds

A. 120(5), 130(3), 140(1), 125(5), 135(3), 145F
B. skipped; shoulder felt weird.  warmed up to 105 then shut it down.
C. 20s(25), 25s(22), 25s(17), 20s(18), 20s(18)

Tuesday 14 May

sleep: 1130pm to 630am (no alarm)

730am: 2oz chicken, 300g sweet potato
11am: 4.5oz chicken, 270g sweet potato
1pm: 1c cottage cheese, 1c cantaloupe
4pm: opt-she
7pm: progenex with coconut water; 2 protein cookies
8pm: 4oz salmon, 1.5c rice, 1c broccoli

calories: 1935
protein: 166
carbs: 250
fat: 32

-----

A1. Press; 8-10×5; rest 30 seconds
A2. Weighted chin up clusters @50×1 1.1.1.1.1×5; rest 15 seconds/rest 3 min (increase weight from 5/6)
B1. Bench press 2, 2, 2, 2, 2; rest 10 seconds
B2. Incline DB bench press 6, 6, 6, 6, 6; rest 10 seconds
B3. Static HS hold; amsap unbroken x5; rest 3 min
C. Bent over supinated grip barbell rows @41×2, 4-6×5; rest 2 min

A1. 74, 79(8) 79(8), 79(8), 79(7)
A2. +12.5, +12.5, +12.5, +12.5(3)/bw(2), +10(1)/bw(4)
B1. 124, 129, 134, 139, 144 all for 2
B2. 40(6), 45(6), 45(6), 45(5), 45(5)
B3. 0:45, 0:45, 0:45, 0:45, 0:35
+10:00 run at z1
C. 94(5), 94(6), 99(5), 99(5), 99(5)
+10:00 run at z1

Felt a lot better overall today because I ate significantly less volume throughout the day prior to training.  Press and weighted chin ups felt decent, but had to dump the weight in the 4th set of pullups - just could not pull myself up anymore.  After doing that, though, the unweighted pullups felt fantastic!  Hoping that if I lose 10lbs, strict pullups will always feel that easy.  Bench felt great today - wish I realized that 145 is my 1RM (from December) and gone for one extra rep at the end to set a new PR.  Perhaps next week?

Tuesday 7 May

sleep: 10pm to 530am (no alarm)

630am: 2oz chicken with 350g sweet potato
930am: 2oz chicken with broccoli and 350g sweet potato
1230pm: chipotle bowl: 2x rice, 2x chicken, guac
5pm: opt-she
630pm: progenex with coconut water
8pm: 3oz salmon; rice; broccoli

on fitday
calories: 2239
protein: 166
carbs: 292
fat: 47

-----

A1. Press; 10-12×5; rest 30 seconds
A2. Weighted chin up clusters @50×1 1.1.1.1.1×5; rest 15 seconds/rest 3 min (increase weight from 4/29)
B1. Bench press 3, 3, 3, 3; rest 10 seconds
B2. Incline DB bench press 8, 8, 8, 8; rest 10 seconds
B3. Static HS hold; amsap unbroken x4; rest 3 min
C. Bent over supinated grip barbell rows @41×2, 6-8×5; rest 2 min

A1. 64, 69, 74(10), 74(9), 74(9)
A2. +10 for all (only 4 on the last set)
B1. 114, 124, 129, 134
B2. 30s, 35s, 40s, 40s
B3. 0:40, 0:40, 0:40, 0:35
C. 94, 99(7), 99(7), 99(7), 99(5)
+
10:00 EMOM 0:30 double unders.

Today was much better than day 1 last week.  Not much else to say about it.  Until the last set of barbell rows, I wasn't bent over enough, so we'll see if I can keep the weight the same next week when doing it correctly.  Added the double unders at the end because they've been terrible lately.  Got a couple sets of 20+ (and one set of 31), but lots and lots of trips.

Tuesday 30 April

sleep: 1130pm to 730am (no alarm)

830am: bacon and eggs with half avocado

12pm: deli turkey with tomato and half avocado

5pm: opt-she

7pm: eggs, rice, avocado

9pm: blueberries

-----

A1. Press; 12-15×5; rest 30 seconds
A2. Weighted chin up clusters @50×1 1.1.1.1.1×5; rest 15 seconds/rest 3 min
B1. Bench press 5, 5, 5; rest 10 seconds
B2. Incline DB bench press 10, 10, 10; rest 10 seconds
B3. Static HS hold; amsap unbroken x3; rest 3 min
C. Bent over supinated grip barbell rows @41×2, 6-8×4; rest 2 min

A1. 64(15), 69(13), 69(12), 69(12), 69(11)
A2. +5, +7.5, +10, +10, +10(3)
B1. 114, 124, 129(3)
B2. 20s, 30s, 30s(7)
B3. 0:40, 0:35, 0:30
C. 64, 74, 84, 94

Shouders. Are. Smoked.  Everything felt fine while doing it until the last round of B - just had had enough by that point.  Supinated barbell rows are weird, and I have a feeling I wasn't doing them 100% correctly... 

Tuesday 23 April

sleep: 11pm to 7am (no alarm)

8am: bacon and eggs with avocado

12pm: spinach salad with roasted chicken, tomato, avocado, Tessemae's

5pm: opt-she

630pm: progenex with coconut water

730pm: leftover steak and sweet potato sauteed in coconut oil

9pm: strawberries

-----

A. Build to 1 RM incline bench press
B. Amrap ring dips in 5 minutes (begin the 5 min with 1 amrap unbroken set and record score)
+
10 rounds for time:
10 toes to bar
10 hand release push ups

A. 115 (same as previous testing)
B. 5 unbroken, 20 total (previous testing = 17)
+
15:07 (previous testing = 16:35)

Incline bench press is so awkward.  Not my favorite.  Ring dips felt terrible today - had a really hard time locking out at the top in the last 2 minutes.  Lost my kip on the TTB much sooner than I would have liked, but still happy with the improvement since December. 

Saturday 2 February

A. Deadlift, build to a max

B. Incline bench press, 12-10-8-6; 2:00 rest
+
10-8-6-4-2 for time of:
Deadlift, 155
Box jumps, 24″

A. 275
B. 85(12), 95(10), 100(7), 105(4)
+
3:40

8am: 3 hardboiled eggs with half an avocado
11am: sfh with coconut water
1230pm: chicken thighs sauteed in coconut oil; steamed broccoli
6pm: salad with cucumber and tomato; grilled tilapia with sundried tomatoes and pesto
9pm: 3 glasses of wine; 3 grain-free mini chocolate cookies

Tuesday 11 December

A. Incline bench press, build to a max
+
AMRAP in 5:00 of:
Ring dips, open w/a max unbroken set and go from there
+
10 rounds for time of:
10 toes-to-bar
10 push-ups, hand-release

A. 115 (these are soooooo much harder than regular bench press! was not prepared for that.)
+
17 (first set of 5 unbroken (PR+1) then singles every 0:20 or so for the rest of the time)
+
16:34

Saturday 27 October

A1. Incline bench press, 8-6-4-2, 20X1; 2:00 rest: 85, 95, 105, 115 (was awkward mainly because my feet couldn't reach the floor...)
A2. Clean-grip deadlift, 4 x 4-6, 22X1; 2:00 rest: 175, 185, 195, 205(4) - these were really tough today, for some reason
B. Single-arm overhead DB walking lunge, 3 x 20 steps (switch arms after 10 w/o resting); :90 rest: 30, 40, 45 (should have gone heavier)
+
For total reps and calories:
5:00 double-unders: 176
3:00 rest
3:00 AirDyne calories: 50
3:00 rest
1:00 double-unders: 28