I) Training:
Mtn Dog Push
1) Warm up:
- Handcuffs
- band shoulder dislocates
- brief shoulder mobility
2) Bench press:
- 1 x 8 x 135
- 1 x 10 x 185 (top set)
- 1 x 14 x 135 (back off set)
3) Seated press:
- 1 x 10 x 45#
- 2 x 5 x 95#
4) Rack press:
- 2 x 5 x 95#
- 1 x 3 x 95#
- 1 x 10 x 45#
5) Skull crushers:
- 3 x 12 x 25# dbs
6) Delt flys:
- 1 x 30 x 15# dbs
- 1 x 30 x 20# dbs
- 3 x 30 x 35# dbs
7) Face pulls:
- 1 x 100 w/ mini bands
8) Team front raises:
- 5 rounds:
- 10 x 45# plate
- rest in oh position while parter goes
9.) Walk:
- 3 miles at easy pace
II) Nutrition:
- Hydration: 3/4 gallon
- Protein: >280
- Carbs: approx 140g
- Supp: 5k mg of fish oil, 2k IU D3, zmc, fiber
III) Rest/Recovery:
- Sleep: 6.5 hours
- Weight: 209#
- Body: tired, better after some carbs from oatmeal mid morning.
IV) Notes:
- pretty solid day. My pressing is still a weak point which will continue to be addressed. I am starting to really enjoy the assistance work. It has helped my joints and tendons feel good. I am really starting to thicken out from increased food intake.
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