April 28,2023
/Bedtime supplements
50 mg Apigen
400 mg Theanine
Glycine, Inositol, magnesium
Fell asleep no problem
Bedtime 8:45
Woke 10:50
Woke 3:30
Fell back asleep easily but annoying to wake up 2x
Wake up: 4:34 am
Pee, weigh - 183 lbs
Pre workout- 200 mg caffeine, 3000 mg Beta Alanine, 1000 mg sodium, 200 mg potassium, 60 mg Magnesium (1 LMNT pack)
Then
10g carbs, 10 gr protein
Water
4:50 - stretch - Hippensteel Program - lower body, shoulders
5:25 - warm up Burgener warmup
Light weight warmup
Then hit the workout
Low Hang Squat Clean + Split Jerk
3x2+2\ @111.Olb - 120.25lb
Squat Clean + Split Jerk
3x(2+1) @ 138.75lb, @ 148.0lb, @ 151.7Ib
3x(1+1) @ 166.5lb
Deadlift
5×2 @ 308.2lb - 311.55lb
EMOM 40
1) 15/12 Cal Row
2) 15 Toes To Bar
3) 14/11 Cal Ski Erg
4) 60 Double Under
Todays Mobility Flow: x 3
1. Windscreen Wipers | 10 Seconds | 2 x Increase
2. Windscreen Wiper Hold | 20 Reps
3. Seated Hip Rotations | 60 Seconds
4. Barbell Adductor Stretch | 90 Seconds | 3 x Increase
Finish 7:35
Make coffee,
shake (30 G protein powder, 60 carbs, 15 fat) 1.5 scoops protein, .7 oz pecans)
Sauna- 8-9
shower- work
10 mid morning snack-
