SHL -- Friday

Sleep

AM -- woke at 7:04 AM (total of 7 hours 11 minutes)

PM -- in bed at 11:41 PM

Eat

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

decaf with butter and cinnamon

post workout shake (just a reminder it has bone broth, egg, protein, water, ice, blueberries, chia seeds)

dinner -- 10 egg omelet with cilantro, onions, topped with guacamole and salsa // grilled zucchini (we have it coming out our ears now) // dark chocolate

snack -- yogurt, protein powder, chia seeds, blueberries

Move

10' warmup

BENCH PRESS

sets of 5 with 180 and 210 then a max rep set of 240 which I got 8 times

CLEANS

5-4-3-2-1-1 with 135, 145, 155, 165, 175, 185

ASSISTANCE WORK

max rep pulls, 3 sets with 60 seconds rest (19-9-6)

max rep pushups, 3 sets with 60 seconds rest (40-11-9)

3 x 8 incline reverse DB row with 30# (4 seconds up, 4 seconds down)

3 x 10 RDL with 95# (8 count reps)

3 x 8 DB press with 30# (8 count reps)

mobility

couch stretch, thoracic, shoulders, hamstrings, deep squat with overhead press

Enjoy

  • good workout today -- feeling good
  • it's Friday
  • Big Brother catchup
  • played alot with girls tonight after dinner