Saturday , 01.20.18 was an off day but I still rowed 10 sets of 30 secs fast and 30 seconds rest, averaging a 1:39-1:40 pace on the fast 30 sec. then I did arms.

I have no idea what my weight is right now, since I don’t have a scale. When I go to the gym in the afternoons, I weigh myself and I typically weigh about 197. I didn’t eat very well over the weekend. I ate a Fuck ton of food, I wasn’t happy with myself.

01.22.18

Push Press – TM = 205 lbs

x10-15 – Bar

x5 – 95 lbs

x 5 115 Lbs

x 3 135 Lbs

x3 – 70% (145 lbs)

x3 – 80% (165 lbs)

x3+ – 90% (185 lbs)

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Joker Sets

x3 – 100% (205 lbs)

x2 – 105% (215 lbs)

x1 – 115% (235 lbs) This is my 1RM

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AMRAP – 70% (145 Lbs)

 

Accessories

Face pulls – 4 x 10-12 reps

DB shoulder flys – 4 x 10 reps

Heavy DB Shrugs – 4 x 10 reps

Abs

Sit-ups – 5 x 20

Stability ball roll outs – 5 x 10