SHL -- Thursday

Sleep

AM -- woke at 6 PM // total of about 8 hours

PM -- in bed by 10:20 PM

Eat

NUTREINCE first thing upon waking and PM dose at night (click on link and use $10simplyhuman to get $10 off)

morning -- decaf with butter, MCT and  cinnamon

lunch -- grilled chicken garden salad at a hamburger joint

after workout -- 2 cups of cottage cheese with protein scoop

dinner -- combo fajitas at Chuy's // cashews & raisins // can of wild caught tuna

snack -- frozen cherries

Move

10' warmup

BENCH PRESS

set of 2 with 225 // set of 2 with 250 // set of 2 with 280 (new projected PR bench)

ASSISTANCE WORK

3 x 10 strict pulls

3 x 6-7 eccentric dips

3 x 6 t-bar row with 95#

3 x 10 machine row

3 x 7 DB press with 50#

3 x 10 BB shrug with 135#

3 x 10 lateral raises with 20#

3 x 5 top down clean work (from hip to below knee - just hinging from hip)

mobility work

Enjoy

  • podcast hit as high as #16 today
  • long, no-rush workout this afternoon
  • Skyped the girls tonight
  • Love me some Chuy's fajitas