16kg press 3 of (1,2,3,4,5)
One hand DL from floor with curl bar loaded to: 50,70,80,90,95
Master Gripper 5 of 1/1
various reverse pec deck angle pulls with 1 orange chest expander cable
The ladders really tested my endurance and muscle control. My CP kicked in on the 3 ladder. My shoulders started to spasm, but it got done.
I was surprised that I needed no DL modification. Pulls were not difficult until the last 2 lifts.
Crush felt weak, still mashed it
The chest expander caused a great burn and spasm. I managed to control it as I focused on ROM.
All in all, I enjoyed the workout. I almost felt like I had been playing a half of wheelchair basketball.
As for my diet, I just ate dinner. 1 protein, 3 veggies, 2 starches, 32oz of water, 1 red bull b4 dinner , 1 during w/o, 16oz of water after w/o.
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