Simply Human Lifestyle -- Monday

Sleep

AM -- woke at 8 AM

PM -- in bed 11:30 PM

Eat

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

black coffee

after workout -- protein

lunch -- On the Border fajitas

snack -- dried peaches // dark chocolate chips (88%)

dinner -- primal ground beef with guacamole and salsa // large salad

snack -- cottage cheese with blueberries and protein // dark chocolate

Move

10' warmup

PRESS

sets of 5 with 105 and 120 then 9 reps at 135

SUPPLEMENTAL WORK

chest:

x4 floor press with 90# db // x 6 225 decline press // x10 incline DB flies with 35# // x15 pec dec at 115 -- then rest 3 minutes...did four rounds

shoulders:

x4 eccentric lateral drops with 20# DB // x6 neutral grip DB press with 50# // x12 'Y' shoulder press with 20# db // x15 incline reverse lateral raises with 10# db // x15 DB shrugs with 60#

rest 3' between rounds -- did 5 rounds

mobility -- 2' squat hold // 2' chair stretch each leg // 2' hip flexor stretch with arm extended each leg // 2' thoracic extension on foam roller with hands anchored // 2' shoulder stretch

Enjoy

  • worked out with my brother -- he's strong
  • lunch with an old friend
  • central market run
  • Rangers game with my dad tonight -- saw lots of college friends