Lots to do today on the agenda, so I got an early start at the gym.

Training: w/u with dumbbell swings.

Dips: BWx10, BW+45×5, BW+90×3, Then BW+115 for 20 singles.

Alternated with;

Incline Bench: 45×10, 95×3, 115×1, Then 130 for 20 singles.

Nutrition: Half-way, sort of, kind of a refeed day. My refeed days have not been the epic events that they once were. I just have not had the inclination for “bad” foods. I was just thinking, I actually had no baked goods over the holidays (cookies, cakes, pies etc.) I’m not much of a sweets guy, but seeming to be even less as I get older.

I was feeling a little “off” yesterday, so I decided to call it a rest day. I was actually concerned that I might be coming down with the flu, as the signals of some slight joint/muscle soreness, upset stomach, just a general weird feeling overall was ever present.

The symptoms continued throughout the day, into the following morning, but never got worse, and in fact decreased. I think I fought off whatever it was, because I was ready for some squats this morning.

Training: w/u with a couple dumbbell swings (2 sets of 15.)

Squats: w/u 45×10, 95×5, 115×5, 135×3, 155×1, Then 175 for 20 singles.

Alternated with;

SLDL: 133 for 20 singles.

Nutrition: Calories 2971 Carbs 262 Fat 87 Protein 158

Notes: I have never been much of a warm-up guy, but with this style of training, I’m much more focused on it, especially the idea of generally warming the entire body temperature for the heavy work to come.

Tried a little variation today on the recurrent singles. Instead of alternating between two compounds, I added a third, for what is basically a rotation (do a rep on exercise one, do a rep exercise two, do a rep exercise three, take a breath, repeat.) This way, I can get a good bit of work in on important exercises (60 reps at a high threshold), and still keep the training under an hour, which is high on my list due to circumstance.

Training: w/u with a few sets of light dumbbell swings.

Pull-ups: w/u BWx5 Then BW+45 for 20 singles.

Alternated with;

EZ Rows: 103 for 20 singles.

Alternated with;

Chin-ups: BW+45 for 20 singles.

Nutrition: Calories 3,296 Carbs 259 Fat 84 Protein 213