Training Log: Entry 2375
BBB BEEFCAKE Week 5, Day 2
AM WORKOUT (0308 natural wake up)
CIRCUITS (chin-press) plate change rest between sets, 90 seconds before final press
Weighted chins (various grips)
10x55lbs
4x10x30lbs
Axle clean and press away
5xAxle
5x66
5x131
5x151
5x171
SUPERSETS (press-pull) 90 seconds rest between sets
Axle clean and strict press (clean each rep) 131
5x10
Band pull aparts
5x10
90lb DB press stripset (no rest between sets)
(3 Incline) 1x11
(3) 1x3 w/reactive slingshot
(3) 1x3 w/Metal Catapult
(Flat) 1x4
Dips (10 breath rest pause) 7+9+8+9+8+9
25 band pushdowns
Plate lateral raise dropset (no rest between set)
20x10lbs
20x5
20x2.5
20xEmpty hands
20 standing ab wheel
40 bodyweight reverse hypers
POST WORKOUT SHAKE
30 GHRs
10 neck bridges each side
Notes: Just another solid workout, especially so early in the morning. Remembered a lesson learned from last time and took off the elbow sleeves for cleaning each rep. If I keep them on, my arms get too pumped up and I have trouble gripping the axle. Same reason I don't wear them for Grace.
Took weight off the weighted chins since I was moving so fast between sets. Better to get in quality reps with lower weight vs ugly stuff just for the sake of more weight on the bar.
DB pressing wasn't awesome, but chased it with assistance.
Did a superset with BBB work and forgot that I normally did the pull aparts with the raises. However, I like what I came up with as a solution, and may just do that moving forward. Side delts were torched at the end.
Really liking bringing back the bridging. I make sure to wear a beanie, as I have less hair than I did back when I wrestled.
Weighed myself last night before bed and clocked in at 188.7. Up a pound since the last time I weighed myself. Night time weigh ins aren't as consistent of course, but the trend is good.
Was honestly pretty pleased with my breakfast. I premade 2 eggs and 1 egg white and mixed it with some grassfed steak and 1/3 of an avocado. I was originally going to microwave it, but microwaved steak is a tragedgy, so I ate it cold while I toasted a keto waffle. By the time I was done with it, the waffle was toasted and I slathered some sunbutter on it. Just a handful of minutes and I had a ton of solid nutrition in me. It honestly doesn't take much to set yourself up for success ahead of time.
PM WORKOUT 1 (1500)
Axle Grace
2:59
Notes: 1 second off from PR, 3rd ever sub 3 time. Really awesome.
PM WORKOUT 2 (1730)
50 minute 80lb weighted vest hill walks
I've been eating Kodiak protein waffles but keto waffles sound interesting, I might look into them and resist the urge to defeat their purpose with syrup. Out of curiosity what kind of protein shakes you drinking these days?
ReplyDeleteIf you wanna do syrup, check out Walden Farms
Deletehttps://www.amazon.com/Walden-Farms-Pancake-Syrup-Ounce/dp/B077DZG35R
Stuff is legit.
These are the waffles I use
https://www.amazon.com/Birch-Benders-Waffles-Toaster-Original/dp/B07R7XHV5G/ref=sr_1_5_0g_wf?dchild=1&keywords=keto+waffles&qid=1616680506&s=grocery&sr=1-5
We also make some using the mix, but these are convenient first thing in the morning.
For protein shakes, I use Dyamatize, since it's at Sam's and is basically pure protein with minimal carbs and fats. I mix it with the liquid eggs whites from eggwhitesint.com. I also throw in some "Amazing grass" greens supplement, because getting old is fun, haha.