DL max, upper body super set, more walking lunges...
Food: Coffee with coconut milk, post training Progenex Recovery shake, lunch at EarthFare ~noon of large salad with roasted root veggies, turkey, mixed raw veggies, roasted asparagus, and EVOO and balsamic vinegar, decaf coffee with almond milk, post nap Progenex More Muscle shake with banana and blueberries, couple of bites of popcorn, dinner at 6:30 of GF NY strip with carmelized onions, salad, roasted parsnips, and green beans, 1/4 paleo grain free granola bar and decaf coffee with coconut milk, AZIC w/ harvest cake before bed!
Training at 7:00am
A. clean grip Dead Lift - build to a 1RM - rest as needed
220#- clean grip PR, 5# off my DL PR
B1. close grip bench press @ 30X0; 4-6 x 4; rest 1 min
55# x 6, 65# x 6, 75 x5, 75 x 4
B2. mixed grip wtd chin ups @ 21X0; 2-3 x 4; rest 1 min
5#, 7 1/2#, 10# all by 3, 15# x 2
B3. wtd dips @ 21X1; 2-3 x 4; rest 1 min
5#, 7 1/2, 10, 15 all by 3
B4. bent over barbell row @ 21X0; 8-10 x 4; rest 1 min
55#, 65, 70, 70 all by 10
C. db walking lunges @ 20X0; 30 steps unbroken; rest 1 min x 3
20# x 3- quads were burning from DB thrusters yesterday!
NOTES: - go for it on DL if feeling it; stick tight to form on upper work; do NOT over-reach on weight for lunges