1.) Sleep:
- Wake: 6:00am (7.5 hours)
- Bed: 11:00 PM
2.) Quiet/Personal time:
- Devotion, journal, bible reading
3.) Work/Volunteer:
- Work: 7:00-3:30pm (8.5 hours)
4.) Nutrition:
- Hydration: 1 gallon
- Protein: 230g
- Supp: fiber, fish oil, vit d, cmz
- Weight: 207#
5.) Training:
1) Bench press:
- 1 x 5 x 95#, 135#
- 3 x 5 x 185
2) Incline bench:
- 1 x 15 x 95#
- 1 x 20 x 95#,
- 1 x max x 95# (16 reps)
3) 2 board press:
- 1 x 8 x 145#
- 1 x max x 145# (12 reps)
4) 5 rounds:
- 15 x Lat raises @ 15# dbs
- AMRAP mini band reverse flys
- (done with partner)
5) Banded tricep push downs
- 100 x 2 mini bands
- (Get 100 in as few sets as possible)
6) Plate raises
- 100 x 45#
- (done with partner, one max reps, one rests)
Notes:
Intensity is there, strength is not. Training partner is a horse, I have lots of work to do. I enjoy the high rep assistance work.
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