Sunday, May 27th

It was hot as fuck, and I like training in the heat always have. If it is any other situation, I will bitch and complain about any temperature over 70 degrees.

We started off with back vudoo as always aka fat man yoga.

The first phase- movement.

I pushed up against the door for 20 seconds while Sheena beat the shit out of me ( ok ok maybe not the truth). I was focusing on bracing and stay solid throughout the whole twenty seconds.

Immediately after twenty seconds expired, I dropped and did twelve push-ups. Followed by a short walk (twenty feet) I'd usually run, but I'm having some issues with my dumb ass foot.

After the short walk, I had four bounceless meds balls lined up weighing fifty, fifty, thirty, sixty pounds apiece. I squatted down grabbed one raised it overhead (not hyperextending my back) and slammed them down.

We did this five times; it was so hot both of our phones locked us out due to overheating, sweating and drinking water like it was going to make me piss diamonds- great warmup all pun intended.

The second phase- hypertrophy

OHP

I loaded the black tsunami bar with two tens per side and hung another ten with a red band. I did these seated for a cluster set. I did ten reps rest fifteen seconds and ten reps until five minutes expired. Today I did these by touching the top of the head; this puts a different but constant pump on the shoulders.

Side Raises 

For these, I used a red band fed through a five (check the video for reference). I did side raises focusing on exploding up and controlling the down. These were done maybe three or four minutes after OHP. Again this was done as a cluster set twelve reps rest fifteen seconds twelve reps until five minutes expired.

Triceps pushdowns

Using the assisted pullups machine, I set it at a hundred something pounds I can't remember the exact weight. I used palms in with a  close grip for sets of twelve with the same cluster set protocol. We superset this with kickbacks for sets of twelve as well.

Final phase-Conditioning

We finished the day with a weighted walk around the compound I used a sixty-pound vest for this I probably lost six or seven pounds in water weight today, good training day for sure.

Weight is down to around 349 for the past two weeks, energy is up, and my work capacity is growing each week, everything is feeling good.