- Flat bench press (2:30 rest)
- 260 x 1.5 + 1.5
- 245 x 3 + 1
- 230 x 5 + 1
- 215 x 7 + 1
- Strict handstand pushups to failure (2:00 rest)
- 12, 6, 5
- Metcon - 4 rounds
- 500m row
- Rest 1 min
- 1 min max pushups
- Rest 1 min
Bench was good - I increased 5 lbs on all sets and did pretty much the same number of reps as I did 2 weeks ago. HSPU numbers are a little lower than last time (and quite a bit lower than my goal of 20, 15, 10), but I'll attribute that to less rest between exercises (wasn't try'na stay all afternoon on a Saturday). The metcon was brutal! That minute of pushups smack-dab in the middle of the rest period made the rest seem non-existent. Nevertheless, I gave that little extra push in the 4th round and, in my own opinion, conquered. Times and pushup reps: 1:40/44, 1:45/36, 1:50/32, 1:49/33.
Had a whey shake on the way home and made my first meal on-the-hop, as I had already done the prep-work.
4:30PM - Steamed kale and broccoli topped with ~8oz. shredded turkey breast and Frank's; 2 sweet potatoes worth of fries and some chopped bell peppers - coated with coconut oil and baked; dipping sauce of plain Greek yogurt and Frank's.
7:30PM - Vitamins + raw salad with spinach, spring mix, bell peppers, and carrots topped with olive oil and balsamic vinegar; I sauteed 1 large chicken breast (~8 oz.), a handful of mushrooms, and 6 Brussels sprouts in grass-fed herb butter and threw it on top.
First Saturday without drinking in a while! I felt good on Sunday morning, with no urge to eat shitty food like I usually do. I felt fine fasting into the mid-afternoon, but I purposely planned 3 meals so I could extend my eating window a couple hours.
3:45PM - ~4 oz. turkey, 3 eggs, bell peppers, and mushrooms cooked in grass-fed butter, tossed with some steamed broccoli and spicy brown mustard.
6:15PM - Vitamins + butter lettuce topped with 1/2 lb. sauteed grass-fed ground beef mixed with steamed cauliflower, red bell peppers, and Frank's.
8:30PM - Sauteed asparagus and mushrooms in herb butter mixed with the rest of the turkey breast (~4 oz.); 3 hard boiled eggs with a dash of salt-free mustard.
I followed the final meal with 2 massive spoonfuls of almond butter mixed with 1/2 a scoop of vanilla protein powder (whey/casein blend). I estimate around 2500 calories total, which is probably a little high for a rest day but nothing to worry about. My intake Saturday was pretty low because I just wasn't hungry in the evening (what???), so calories are a non-issue. The relatively high pro-inflammatory omega-6 content is the only negative...small price to pay for how freakin' good that shit is! I think I'm still holding some water from all the potatoes I've been eating but I'm not the least bit worried. I feel a lot better than usual on Monday mornings. Gonna be a good week!
168 pounds of fury.
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