THURSDAY - REST DAY
AM: fasted walking 20 minutes
throughout day: frequency method pushups (5x35) and chinups (5x8)
aerobic solution - 20 minutes on airdyne
my knee kind of gets tight after the airdyne...i prefer the elyptical, which is less stress for my knee.
FRIDAY
AM: fasted walking 20 minutes
PM: weight training
Press 2x5, 1x5+ @ 165 lbs (add 2.5 lbs) - 7 reps on the ME set
Weighted Chinups 2x6-8 reps @ 35 lbs - 6 and 6 reps (one rep less on the first set compared to Tuesday (10/15)
then...
Squat 2x5, 1x5+ @ 280 lbs (add 5 lbs) - 7 reps on the ME set; then heavy double at 335 lbs.
SATURDAY - REST DAY
AM: fasted walking 20 minutes
Aerobic solution - 20 minutes on the elyptical
nice dude, awesome press.
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