Monday: Scrumgth

Jesus, Fatty. You weighed in at 190lb pre-workout and just shy of 188 afterward. EAT LESS. Health shmealth... too many cals. And seriously, no cardio workouts that don't come damn near putting you in the hospital. Faaaaaaaaattyyyyy.

Warm up:

• Plyo push ups x 10
• Chin ups x 5

2 rounds of this with no break between exercises and minimal few-second break between rounds.

1. SquaRts: 5 x 5 @ 145lb

2. Deadlift: 1 x 5 @ 185lb

3. Bench press: 5 x 5 @ 135lb

4. Dips: 3 x F (9, 12, 9 ... all about freshness here -- first set was coming off directly off bench I think and then did some sit ups and stuff in between other sets. Should do sets closer together but I didn't feel like failing on like fuckin' 4 or something.)

Extras:

• Several sets of sit ups and twisting side sit ups off the bench (name for 'em?)
• DB shrugs: 3 x *about* 15 @ 80lb DBs
• "Barbell punches": 1 x 5 ea. side @ 40lb, but was too slow so went lighter after that and did 3 x 5 @ 25lb on bar.
• One-arm plyo rows (cable) 3 x 10 each side @ 120, 130, 140

Note on the "punches": Just poked around with a google of "barbell punches" and found video demos of people doing this several different ways -- some people using too much weight and pushing the bar slowly, some people using inside/back hand and some using front/jab hand. I prefer to roll how Ross (RossTraining) be doing it -- strong (back) hand and low enough weight where the motion is FAST and explosive. If I'm pushing the weight too slowly, then I'm gonna shave it down. Last time I did 2 sets with 35lb on the bar I think though and was slammin it pretty fast so I'm not sure 40lb was too much -- maybe was just b/c end of work out and left hand was def the weaker.

Now EAT LESS FATTY