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hour 4: meal prep.

Last week of the 12-week plan. Next week, new training protocol.

Today workout Barbell deadlifts 4 x 10, 10, 8, 8 Wide grip lat pulldown, leaning back 4 x 12, 12, 10, 10 Seated cable row 4 x 12, 12, 10, 10 Pronated rear lateral raise, knuckles facing 4 x 15, 12, 12, 10 Rear delt on pec deck machine 4 x 15-12 Dumbbell shrugs 4 x 12, 10, 10 Rest 120 sec

One of my favs. Don’t let it slip.

And now what? How do I progress if there are no more plates to throw on?

Great stuff. Solid result.

Leg day today, but first a quick run to the gun range for round 8 of the championship #bangbang

It’s been like 3 or 4 years since I last showed up. Today I’m finally jumping back into a passion I dropped a while ago and it feels good to start again.

This Repeats over 4 Weeks Day 1: Back, Rear Delts, and Traps Day 2: Hamstrings, Glutes, and Calves Day 3: Quads, Calves, and Abs Day 4: REST DAY Day 5: Shoulders, Triceps, and Forearms Day 6: Chest and Biceps Day 7: REST DAY

to start the week off right

When you peel them like this, they’re just right