Today's Calories & Protein

Calories: 4184
Protein: 299

Today's Writing Count

4704 words

Supersquats, Week 1, Workout C

• Warm up x 3 rounds
  
  • Wall squats x 10
  • Pumps x 10
  • Slashers plus halos x 10
    
  
  
• Zercher Squats*
  
  • 165 / 20 reps
  
  
• Pullovers
  
  • 12kg / 20 reps
  
  
• Single Arm Military Press
  
  • 24kg, 12 reps each side
    
  • 24kg, 11
    
  • 24kg, 10
    


• Pullups/Rows
  
  • Pullups, 12
    
  • Pullups, 8; 32kg Rows, 4
    
  • Pullups, 6; 28kg Rows, 6
    

• Single Arm Floor Press**
  
  • 32kg, 12, each side
    
  • 32kg, 12
    
  • 32kg, 12
    
  
  
• Stiff-Legged Deadlift
  
  • 24kg / 15
    
  
  
• Shrugs
  
  • 24kg / 12
    
  
  
• Pullover
  
  • 12kg / 20 reps
    
  
  

* Ate about an hour before the workout, took 4 ibuprofen ~15 minutes before workout. My headache started coming on about rep 10 of the Zerchers and was nearly unbearable about rep 13. Still finished them. The headache was 7/10 instead of 11/10. Next time, I'll push the workout later, take the ibuprofen about an hour before the workout.

**Time to roll to 40kg

Today's Calories & Protein

Calories: 3798
Protein: 313

Today's Writing Count

2508 words

Today's Workout

Intu-flow
H2H Circuits 1-5 alternating with partner
Light & fast heavy bag rounds and planks between sets
TFT Striking Set #1
Planks 10/20 alternate with 45lb curls x 5 @ 5 rounds

Yesterday's calorie & protein

Calories 3580
Protein: 318