7_24_Thurs bench night

AM wt 207
Slept 8 hours last night

ADDED L CARNITINE at 1.5 g, ideally in pre/post carb/pro drink based on info from Dave Barr

Survival Z Health during the day

Higher CHO day, 10% meal at night including trail mix and chocolate; quinoa and sugar this AM for breakfast

PM Sesison Bench
Barr before hand drink (1 L , BCAAS, scoop Surge, hydro, 5 gm creatine, BA, L Carnitine) with 1 granola bar

no training partner (he over slept)
Bench
45 x 15/95 x 6/ 95 w chains x 6
115 plus chains x 5
135 plus chains x 4
145 plus chains x 2
145 plus chains x 3
165 plus chains x 1
135 no chains x 12 --boo, used mid finger grip// push ups x 5--TOAST
all other, index at ring, chains weight 20 lbs per side once off floor

Alternated with chin ups
II Chins
BW x 5 (non stop)
BW x 4 (non stop, no pause)
BW x 3 (shorter pause)
BW x 3 (3 sec bottom pause on last rep)
BW x 1,1

Ring rows
palms face/palms down/palms up
BW x 8/x6/x10 no rest

KB floor press (elbows out)
24 kg per hand X 12
24 x 8