15 November 2017
Trap bar deadlift w/ pause at top. I do not know the weight of the bar. It feels heavier than a barbell and not surprisingly, no staff member could provide that information. So I will record the plates that went on.
1 45lb on each side for 15 reps (warm up)
1 45lb + 25lb on each side for 8 reps (warm up)
Working sets was a pyramid.
2 45lb for 6 reps
2 45lb +1 10lb for 4 reps
2 45lb + 1 25lb for 2 reps. Worked back to 6 reps.
6 pull ups in between each working set for 30 reps
Strength note: All reps moved easily but grip was slipping with the pause. Sweaty palms always get me. Any suggestions on chalk? I have liquid grip but a wasn’t a huge fan. Beggars can’t be chosers tho.
High leverage row 4 sets of 8
Close grip lat pulldown 3 sets of 12
Face pull 3 sets of 10
E-Z bar curl supersetted w/ OH tricep extension for 3 sets of 10.
Breakfast- Steak sandwich. (4 oz left over steak on a slice of plain toast, topped with an egg.) x2
Meal 2 - Steak sandwich again (all out of leftovers)
Meal 3 - cup of shredded chicken, cup of white rice, crushed hot peppers, sprinkle of cheese
Dinner- Same thing for meal 3 minus the cheese.