As I end the second week of POMB training the intention was to hit the shoulders and abs with a High Intensity, yet low volume program today.
I woke up at my normal time of 3:00 AM ish, and wanted to step out of the norm. If you want to change something in your life, you need to change some THINGS in your life, and that might be as simple and small as your NORMAL routine.
Instead of getting my day's first supplements and "greens", I started with some Coconut Oil consumption, then I smashed some on my face as a PRE shave.
I smelled VERY tropical most of the day, and my Bernese Mountain Dog, "Cooper" couldn't stop licking my grill.
When I cooked my basic four eggs, instead of fried, I scrambled them.
This might not seem drastic or life changing, but it's the small steps that add up for me.
No caffeine, no pre workout, I just went with the flow.
Friday mornings are normally a bit busier as a lot more people adhere to a Monday, Wed. Fri. type regime, so I got to the programming on the board and then chose the music for the day.
"Marshall Tucker" genre on Pandora did the trick for me today. A lot of Southern Rock, which I like because it reminds me of my Cousin Eddie.
4 way neck: 1x8x8.0
Shrug: 4x8x500
Hang Clean: 5x3
Overhead BB Press: 5x3
DB Shoulder Crank: 4x5x30
Hanging Leg Raise: 2x12
Lateral Side Flex: mostly a good intention