Thanks man, us Texans gotta stick together! Appreciate the words.
Sunday 11/21
AM “cardio” recovery work: 45 minutes of activity w/ avg HR of 126, tried to keep it between 120 and 130 for the session. Followed it up w/ PVC/tennis ball rolling and stretching on the legs, ass and hips.
Monday 11/22
PM Lift
High bar narrow stance free squats: 225x8,8,8
Felt really good, this was the first day I wasn’t sore since last Tuesday and all of these sets were strong. Substantial work in “get hyooge” range for the 4 headed monsters.
Bench Press: 155x10,10,10
These might as well have been considered “dynamic effort”; flew up fast. Trying to focus on taking care of my shoulder and working the weight up slowly. I have a tendency to come back too fast and strain my pecs and I want to avoid that this time around.
BW Pullups & 45 Degree back raises: lots… thousands? Did them between exercises listed above.
Messed around with some kettlebell clean and presses, did 2 sets of hanging leg raises and called it a day.
Overall feel pretty good, adjusting nicely to warrior diet as well. Feeling alert and energetic during undereating phase, hit some workout nutrition on lifting days (Finibar right before training, start sipping mixture of Scivation Xtend and creatine [the Biotest brand] 15-30 minutes before training and into the workout, follow it up with protein and dextrose afterwards).
Note: on morning ab circuits or med ball work I’ll train completely fasted and have whey with a slower digesting carb source like oats afterwards, then get into the undereating phase of the day like I normally would.
Bodyweight was 192.2 today, lowest it’s been in awhile. As long as strength continues to go up I’ll trust the plan.
Have a good one–stay fast