ok, proteini was good, but next workout I am going to sub apple juice, I think the OJ is too acidic for me first thing in the am.
however--here are the results
active dynamic warmup (from PBD)
squats warmup
6 @ 95
6 @ 115
3 sets of 8 @ 155
3 sets of 8 pushups
3 sets of 8 hammer strength row 35 plate each hand (seated row was broken)
different step today, so not as challenging
8 with 2x15 DB
12 with 2 x 15 DB
15 with 2 x 15 DB
prone jacknife, 3 sets of 15
core workout.
recovered with achievone protein latte and a banana.
I am psyched about my strength gains.
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