We’re back at it for push day.  Gotta admit I was sore af when I woke up, and this continued all day.  My back was aching in a good way and I felt like an 80-year-old man at times.  This is a sign of that good work.  Being sore is nothing to be bummed out about.  It’s all about perspective and how you look at it.  You can look at it from the negative, in that you’re slower, in pain, and miserable but this outlook doesn’t advance you in any way.  I prefer to look at it from the positive, in that I am in a better position today than I was yesterday.  My body aching is just growth masked by discomfort.  Nobody has gotten to where they want to be without a little discomfort.

When I walk into the gym sore, this is where warmup and stretching become important in my humble opinion.  Getting your blood flowing and stretching those tight muscles will loosen you up.  There have been days when I walk into the gym stiff as a board, but I’ll dedicate 20 minutes to warmup and stretching.  The result is that I am still a little sore, but I’ve pushed my body on the right path with recovery, and my workout will be much better.


  • Stair climber for 5
  • Stretch of shoulder using bands
  • Band and static stretches for back


  • Bench-press: 95 for 12, 135 for 10 for 2 sets, 155 for 5 for 2 sets, 165 for 3, 135 for 10
  • Incline Press: 60 for 10 for 3 sets
  • Incline Fly’s: 25 for 10 for 3 sets (focus on stretch and contraction)
  • Chest Press (Individual arm): 40 for 10 for 4 sets
  • Chest Press (Both arms): 100 for 10, 115 for 6, 100 for 10
  • Triceps extension superset with triceps kickback: 25 for 15 then superset to 12.5 for 10. 3 Sets
  • Overhead Triceps Cable Extensions: 25 for 12 for 4 sets
  • Rope Triceps Extensions: 30 for 10, 40 for 8, 40 for 5, 30 for 7, 30 for 6
  • Narrow Benchpress: 70 for 8 for 3 sets


Soon to be “Johnny Two Plates”


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