Got my rear up at 5am and out the door by 515 to hit the gym. I got a good session in, but it wasn’t as intense as my prior Bench/OH Press day since I had a few obstacles to overcome. 1) stomach issues. something I ate was not sitting well. 2) once done with the bench, the squat/power rack was still being used so I had to modify half of the OHP work. 3) time constraint slightly due to issue # 1.

Well, let’s get down to bid-ness and talk about what I did accomplish.

Bench Press: 45lbs(bar) x10 x1, 115lbs x5 x1, 135lbs x5 x1, 155lbs x5 x3, 95lbs x15 x1

Dumbell OHP (sitting): 60lbs (30lb DBs) x10 x1, x5 x1

OH Press: 75lbs x5 x1, 85lbs x5 x1, 65lbs x8 x1


If your workout plan has to take a side-step, don’t let it derail you! Adapt, improvise, overcome and get shit done!

Be strong for you. Be Strong 4 Family.

And always, keep moving forward!