FASTED AM
no time for hike
Farmer's Walk 2 jugs of water 100m
threw a lot of hay then stacked

531 CYCLE 4
Wave 1
Session 3

WARMUP
Stretching shoulders

BENCH
45 (5,5)
135 (5)
150 (5)
170 (6)

DECLINE BENCH
110 (10,10,10,10,10)

CABLE PUSHDOWN
80 (6)
70 (10)


RECOVERY
Previous Night's Sleep: Poor (5hrs, awake then 1 hr)
Food: Shake (3 scoops oats, water, ice, half banana, 3 scoops whey protein, half cup blueberries, 2tbsp peanut butter, 2 raw egg whites), oatmeal with pecans, 1lb ground beef, apple, diet root beer, ribs, 2 Steamwhistles, cheese