The Phil Zone

I am back on the mandatory half gallon whole milk, half jar of peanut butter, and dark chocolate on top of other food I eat diet. I have been losing weight and getting achey etc. and with it strength. I was making great progress and feling good when I was doing this so back on it.

YTA’s 3 sets trying to make these habit

Bench, close grip with tendo unit and Dbl over red bands
Bar x 10 x 3
95 x 5 x 3
135 x 5 x 2
185 x 2
225 x 1
245 x 2 x 5 sets
Speed = 1= .50/.38. 2 = .46/.34, 3 = .38/.32, 4 = .44/.36, 5 = .40/ 30

First set fastest then a drop off second rep a lot slower all were paused

These felt safe. Small bit of discomfort in shoulder not pain but could tell I better not go heavier today. Using all close grip for a while lay off shoulder and I am MUCH weaker here have to bring triceps up

db rows
4 minutes with 90 lb DB
Total = 41

DB Press
110 x 9 x 3 sets

Alt DB press ( hold resting DB at lockout)
1 set 90’s
1 set 70’s
These got hard to hold the lockout good for my girly tri’s

Triceps 1 set 20
Biceps 1 set 25

Lat raise, abs, band pull aparts 3 sets

Energy kind low but OK