8-3 & 4-15 – Start of the Challenge -Max Effort Upper & Lower

Today is the day where I am starting my new 90 Day Challenge. After talking to Monica Brant about nutrition earlier, I was ready to crush my next Challenge. She gave me some very good advice that I will follow through with. I feel that with everything that has been going on recently, I will have to be very efficient with my time when it comes to reaching my goals.

Tonight’s training session had to wait until the end of the night. After warming up, I felt an unusual tightness in my right pec. After warming up even more and moving around more, it felt better, but I still played it safe. The weights felt heavier than expected. I was able to control the descent of the bar by squeezing my back as tight as possible. Overall, it was a great start towards my goals!

Max Effort, Upper Body
Incline Bench Press, Max Triple
3 x 10 - 45
3 x 5 - 135
175 x 5
205 x 3
225 x 3
245 x 3
255 x 3
265 x 3
275 x 3
Down Set
225 x 8
Pushups on Barbell in Rack & Band Spreads
5 x 20 pushups & 25 Band Spread *superset
Seated Dumbbell Cleans
3 x 15 - 10
Chest Supported Rows
5 x 10 - 50
Tate Press
4 x 12 - 30
Reverse Barbell Curls
3 x 12 - 65

Woke up bright and early this morning to make sure I was able to get my training done before HPF opened. Before leaving my house in Chicago, I brewed some fresh coffee and put 2 scoops of Vi Shape in there for some added protein. With no traffic on the way to HPF, I arrived in record time.

I knew it was going to be a brutal session because my deadlifts have been lacking and I am no where near as strong as I once was. Momma Mireles joined me this morning and gave me extra motivation. As I deadlifted, I made sure that I kept my body tight, took the slack out of the bar and kept the bar close to my body as I brought it up. The bar felt heavy on the bottom of my lift, but the lockout felt strong! Finishing off with 405lbs for 3 reps is not where I wanted to finish, but it’s a start.

I finished my accessories with the great motivation speaker, Les Brown, turned to full volume on our stereo. It is important to have your mind filled with positivity in order to live a positive life. After working on my weak points, I stretched out well and immediately had a plate full of scrambled eggs with vegetables mixed in it from Momma Mireles. Great session today!

Max Effort, Lower Body
Sumo Deadlift Triple
3 x 5 - 135
2 x 3 - 185
275 x 3
315 x 3
365 x 3
385 x 3
405 x 3
Down Set
325 x 8
SS Yoke Bar Good Mornings
3 x 12 - 95
Bulgarian Split Squats
3 x 10 - each leg, body weight
Band Leg Curls
4 x 15 - orange band
Reverse Hypers
5 x 10 - 4 plates
Ab Wheel & Side Bends *superset
3 x 10/15 each side