Worked out at my work's gym yesterday to get my 3x5 bench press in.
To warm-up I did 1000m row to get the blood flowing and then launched into a 500m row for time (1:41 - PR, I guess - since I've never done a 500m row for time; with 100m left, my arms were completely dead and depended on my legs to get me through).
ASWOD
Bench Press 3x5 @ 170 lbs. (add 5 lbs. to last workout)
DWOD
Complete 3 rounds:
One arm farmer walk (RT) 40 yards - 1/3 body weight (70 pounds)
One arm farmer walk (LT) 40 yards - 1/3 body weight (70 pounds)
Max Rep Strict Chin Ups - 2 sec hold at the top of each rep
On each round, I had 5, 4, 4, pullups...farmer walks killed my grip for the pullups.
Then did a decent amount of mobility work.
Weighed myself after the workout. I'm at 207 pounds, so I've gain 5 pounds since two/three weeks ago. Presume that's all muscle since I've been eating pretty clean and drinking 100g of protein each day w/ decent amounts of meat at each meal.
At home I had Squats 3x5 @ 245 lb. Felt pretty good. I'm looking into buying a belt. First I need to buy a measuring tape...lolz
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