Good job guys!

Today's workout was one of the more intense sessions I've had since the launch. Alain, Scott, and Sean decided to join me in a kick ass workout. Today's program focused on the "pulling" muscles of the body (mainly the back muscles, hams, and biceps). The guys stuck it out and drew some attention from the other members as we rotated from exercise to exercise with minimal rest in between sets! It was intense and motivating as everyone was looking to give it their best. Let's just say the guys made me proud! Hopefully, they had a great workout and will join me again soon...

TODAY'S WORKOUT:
-WARM-UP: Treadmill 5 min (start at 6 degrees at 3.8 mph then increase by a degree every 30 seconds)/Speed jump rope 5 min/Versaclimber 5 min/Rowing 5 min
-TRAINING:
1. Mid-grip pull-ups then jumping pull-ups for set 2 and 3 (15-15-10)
2. Standing cable bilat rows 20 lbs then seated alt. lat pulldowns 27.5 lbs (20-15-15)
3. Straight bar vertical standing alt. rows with trunk twists 35 lbs (VIDEO CLIP-Taylor) (20-15-15)
4. Dip bar pull-ups (VIDEO CLIP-Alain)(assisted going up and eccentric non-assisted going down) (15-10-10)
1. Lunges 25 lbs plates (15-15-10)
2. Deadlifts 30 lbs DB (VIDEO CLIP-Sean)(15-15-15)
3. Kettle bell S/L alt ham/hip extensions 25 lbs (15-10-10)
4. S/L heel raises then S/L line jumps (15-15-15)
1. Bent over DB rows B then alt. 20 lbs (VIDEO CLIP-Scott)(15-15-15)
2. Standing DB upright row 25 lbs plate (15-15-10)
3. DB shoulder press 25 lbs (20-15-15)
4. Lateral raises 10 lbs (20-15-15)
5. Bicep DB curl progressives 20 lbs (Bilat curls-Sup curls-Alt. curls) (15-10-10)
1. Stairs (UP 2 steps at a time..DOWN 1 step at a time) approx. 10 times 2 flights of stairs
ABS:
1. Dip bar KTC with posterior tilts (very hard exercise but we tried) (10-8-6)
2. Alt KTC on mat (15-10-10)
3. Plank crunches (15-10-10)
RPE: 17 TIME: 1 hr 30 min (tougher with a bigger group but we managed)




TODAY'S MEALS:
-BREAKFAST: Super shake with fish oil
-LUNCH: Greek (salmon steak, rice, and greek salad)
-SNACK: protein bar and natural energy drink
-DINNER: Fish, some rice, arugula salald, and lentil soup
-SNACK: Egg white protein shake 25 g of protein
TONS of WATER!!