9_8 Monday Bench and Row RE , at work

Note***added 6 gms BCAAs 2Xs per day in 1 L water between meals
during the day.

Barr mix, 1 scoop surge and hydro
30 min before lifting

DB Flat bench
40 x 10/ 55 x 10
70 x 10 (felt slow)
70x 10 (faster, except last 2)
70 x 10

DB 1 arm row (fast)
60 x 10/10
70 x 10/10
70 x 10/10

Rt lunge, in rot leg, DB Hammer curls
30 x 12/12
35 x 7/7
40 x 4/4

BW Squats (w eye pos work)
BW x 20 for 3 sets

AT the end
Tricep blitz
Neutral Bench/ push ups
55 x 9/ BW x 14 (elbows out)
--could really feel tris, but need some work

PM
Water ski--slalmon water ski and wakeboard
Water was like GLASS!!!!! Amazing
3 long runs on slalmon ski
1 wakeboard run at end
Awesome and tons of fun
1/2 head broccoli and 8.5 oz chix breast at night