Training Log: Entry 2368

BBB BEEFCAKE Week 4, Day 2

AM WORKOUT (0640, 0530 wake up via wife's alarm)

CIRCUITS (chin-press) plate change between sets, 2 min before final press

Chins (various grips) 55lbs

3x10

1x8

2+2+2+2+2+2 (switching grips)

Axle clean and press away

5xAxle

5x66

5x141

5x161

5x181 (continental, no clean)

SUPERSETS (press-drop immediately to row) 90 seconds rest

Axle clean and press away 141

5x10

Axle double overhand row 141

5x10

(3) Incline DB bench 90lbs-no rest between sets

1x12

1x3 w/reactive slingshot

1x3 w/metal catapult

1x4 flat bench

BW dips w/rest pause of 5+10+9+9+9+8

Miniband pressdowns 25

CIRCUIT (raise-pull) no rest

Plate lateral raises 10s

1x11

4x10

Band pull apart

5x15

Notes: Got my second round of COVID vaccine yesterday and my right arm was so swollen/in pain this morning that I had to prop it up to put on a shirt.  Had no faith coming into this workout, but figured I could force my arm through the ROM and it would loosen up some.  The pressing all sucked, but that topset of presses was a huge victory.  The clean got away from me and became a continental, and I still managed to hit all the reps AND not even come close to blacking out.  I think I've gotten the blood pressure thing mostly resolved.

Still liking taking weights off the floor.  I'll go out the rack on the 1s week for the mainwork, but otherwise full steam ahead on this.

Will get in Grace a little later.  Not anticipating a PR or anything close to it, but it's been a good follow up on this day.  Going for a run with the Mrs in the evening.

Got to test out part 1 of my modified meal approach this morning.

Each egg patty is 1 whole egg mixed with egg whites, and then 1.75lbs of grassfed ground beef, 1/6 of an avocado, some grassfed butter and half a slice of fat free cheese.  I then have 2 celery stalks cut in half, with Nuts n More peanut butter and Nuts n More almond butter spread.  Then 1 slice of keto friendly toast slathered in sun butter.  For the evening meal I plan to have 1 more whole eggs, 2 more stalks of celery with Nuts n More, 1 more slice of toast with either almond or peanut butter and one of my keto olive oil brownies.  I may work the other 1/3 of the avocado into that meal, and might also throw in the cottage cheese too.

PM WORKOUT 1

1500 Workout

Axle Grace

3:05

Not a PR, but proud of that 1 day post vaccine. Shoulder is killing me. Still got the evening run on the agenda.

PM WORKOUT 2

3 mile run with the Mrs