Training Log: Entry 2562

BBB BEEFCAKE Week 2, Workout 3

AM WORKOUT (0320 natural wake up)

SUPERSETS (Chin-bench) plate change rest

Chins (underhand)
1x20
4x10

Axle bench press (pause all reps on chest)
5xAxle
5x136
5x196
5x226
5x256

SUPERSETS (bench-rows) 90 seconds between sets, 17:06 total time

Axle bench press (pause all reps on chest) 196
5x10

T-bar rows 125
5x10

21 standing ab wheels

(3) Incline DB bench w/rest pause 90lbs
10+5+3(+3 w/Metal Catapult)
Transition immediately to 50 dips
Transition immediately to 25 pushdowns
Transition immediately to DB lateral raise stripset
20x20lbs
20x10
20x5
20x2.5
20xEmpty Hands
2:10 empty hand crucifix hold

40 reverse hypers
25 reverse hyper leg curls
18 neck curls w/25lb plate
27 neck harness w/30lbs

CONDITIONING

Tabata Devil Presses w/50lbs

1 hr later

2+ mile 80lb weighted vest walk w/dog

Notes: I'm really appreciating this bench day as an easier day in the middle of the program week before deadlifts.  Pausing all reps helped create a new stimulus, but this was still fairly easy.  Lateral raise set with the crucifix hold continues to be a money play.  Conditioning fit the bill, and the weighted vest walk is a great trend to continue.

No further training plans for the day.  Possibly play with the grippers.  

Focusing on adding some more food into the diet.  I have to remember that this isn't going to be a 6 month stretch: less easing and ramping.  Actually made a killer low carb wrap with some canned salmon today: I'm appreciating getting in more fish where I can.