8/3/2017 - C4B8 - 190lbs
Warm up
Open shoulder, bear to cobra, tri RC’s
Bench Press
45x2x10, 95x10, 135x5, 165x5, 195x5, 215x3, 230x8 RPE9, 200x13, 175x13
-with-
Chest supported DBs Rows, Chest supported db rear delt flys, pull ups
Warm up
Quick couch stretch, quick quad rollout, wake up posterior, hip circle rack squats and goblet squats
Front Squat
45x2x5, 95x5, 115x5, 135x5, 165x3, 195x2, 215x8 RPE10, 185x11 RPE10
-with-
Dips
BWx8, +25x5x8
RDL
145x5x10
-with-
Abs
Up and down workout. Energy fizzled fast, which I realized why after doing some thinking postworkout: I had zero real carbs all day. Not real bright. Also, been fighting a mild cold. Enough excuses, bench was great. Thought 230 was going to be tough for 8, but to my surprise rep 8 moved very good. Def had 1 more, maybe 2. Then 200 smoked me pretty good, then 175 was a good finisher set. Have made a lot of progress on chest supported db rows, strict 60s are easy for 10s across. Will bump to 65-70. Doing strict rear delt work with flat bench feels fantastic on my shoulders. Front squats is where I fell apart energy wise. Just told myself to get through it. 135 felt like 185+. Anyways, got it done which is what counts.
Have a 4 man 400M race tomorrow. Should be real close too. Will have it recorded! Hoping for 1:05.
Alpha Male update: Not noticing anything major yet. Maybe a tad bit of leaning out effect and libido enhancement. 8 days in.