I hear that people "go on a program" or "start a diet", to which you then have left an OUT. You can now "stop doing that program" or "go off your diet".
I prefer a change in "lifestyle". I know that daily I will, Get Up. Wash my face. Brush my teeth. Go to the bathroom. Shower. Eat well, and train.
I will love my wife and child, I will play by the rules as they are stated.
2 Board 5 rep bench max.
Go up in 10% increments of your predicted max. Move quickly.
Lower the weight slowly to the boards and EXPLODE the weight back up.
We hit 315 for five.
Do as many as you can: 20 for me today
Cut the reps in half and do five sets of that.
5x10@ Body weight
Three way shoulders:
Front Raise/Side Raise/Rear Delt Raise as a GIANT set.
3x20@ 10 lbs
DB Supine Tricep Extension: 3x10
DB Curl: 3x10
This chick said "Yes" 15 years ago. Funny thing is, she was in Kindergarten when I was graduating college. What a slime ball! Feels like yesterday and 1000 years all rolled into the same.