Training Log: Entry 2426

AM WORKOUT (0315 wake up via alarm)

30 GHRs

SUPERSETS (chins-press) Rest long enough to change plates

Chins

20 overhand

15 rings

15 rings

Barbell strict press

5xBar

5x130

5x150

7x170 superset w/25 pull aparts

15x130 superset w/25 pull aparts

20 GHR sit ups

SUPERSETS (press-row) 1 minute rest between sets

DB flat bench 100s

1x10

1x8

1x7

1x8

DROPSET

8x100

8x60

13x20

DB rows 100

5x6

Dips

30+10+10 (rest pause)

25 pushdowns

PM WORKOUT (1500)

Grace WOD w/barbell 

4:15

Paul Carter lateral raise protocol

20x15lbs

15x20

10x25

3 min rest

10x25

15x20

20x15

Tabata battle ropes

Tabata assault bike

Notes: Holy cow this is a lot of stuff.  I'm at my work trip location gym and hours are early, so I woke up and got done what I could.  Think travel and poor nutrition showed, because I was dragging on chins.  Pressing a barbell feels weird after so much time with an axle.  Topset was underwhelming, back widowmaker was solid.  It just now dawns on me that Jim allows rest pausing to get to 15-20 reps and I shoulda used that.  Doh.  Next time.

Oh yeah, I had to train in a mask, so that was interesting.

DB benches were all occupied, so called an audible and went with flat bench.  Answered the mail.  

Squeezed in daily work where I could.

Grace sucked with a mask on, and the bar bounced all over the place (tore my shin up pretty good) so it make the time suck a bit.  But I got my shoulders jacked up.  Then that lateral raise thing actually worked really well: something I liked from Paul's approach.  Finishing off with the battle ropes totally blew up my shoulders.

Breakfast this morning was 3 organic cage free eggs cooked in my microwave egg cooker, ahi tuna, 6 macadamia nuts and 1/4 of an avocado.  Pretty pleased with that.