7/18/17 Slept 7 hours, Wt 192.8, 7-8/10. Legs a little tired.

Low Bar Parallel Box Squat - 4 x 3.3.3; rest 20sec b/t clusters + 2min b/t sets (mod-heavy, position more important than load, no pause on bench)   1 at 150 lbs, (a little light ); 3 at 175 lbs. Felt more solid than the last time I did Low bar back squats.


DB 2-arm Push Press - 4 x 5.5.5; rest 20sec b/t clusters + 2min b/t sets (mod-heavy across, no pause at shoulders)    4 at 45 lbs DB. Focused on no rest at bottom

Inverted Bar Row - 4 -5x AMRAP UB; rest 30sec   14,11,9,7

 Unloaded Reverse Lunge from 4"" Elevation 4-5 x 20 alt reps; rest as needed   5x20 reps  felt symmetric regarding balance.


Sandbag Carry - 20 min continuous (keep the bag relatively light, change positions as needed)

Wow- Got carried away and started with 2 sleeves of sand, about 80 lbs. Must be watching too many TTT "Road to the Games videos.  Managed to carry for 4 min. Switched to one 45 lbs sleeve and completed another 15 min. I could really feel it in my upper back. Re- distributed the sand in the sleeves. Now have 35 lbs, (2) 40 lbs, and 45 lbs sleeves.  I really liked it! Thanks.

CARS where good


Carbs 188g, Fat 73g, Protein 154g