Lesson 5.2

The difference between ordinary and extraordinary is that little extra. – Jimmy Johnson

Keep a Training Log

What gets measured gets managed. If you’re not assessing, you’re just guessing.

Alcohol

Usually high in calories
Your body treats it like a high-carb diet
Spikes your insulin levels
Body has to burn alcohol before anything else, limiting the ability to use fat for energy or
metabolize foods
Decreases the use of glucose and amino acids in your skeletal muscles, inhibiting muscle
growth
A central nervous system depressant, thus decreasing power and strength performance
Lowers testosterone levels
Disrupts deep sleep. You may be unconscious, but your body isn’t resting.

Drink less or not at all.

Horizontal Pull

Get a Log Notebook or App
MyFitness Pal

Foam Roller/Stability Ball Pec Stretch
3-way Band Hamstrings Stretch

#65 Total Body H

1a Alternating Backwards Lunges 3×20
Leg Press 3×20
Jump Squat 3×10
Hip Raise 3×10

Lat Pulldown 3×10
Cable Seated Row NG 3×10
RG Reverse Fly 3×10

DB Curl & Press 3×10
Push-up 3×10
Cable Tricep Pushdown 3×10

DB Deadlift 3×10
DB Split Squat 3×5/side
Side Lunge 3×10/side

BB Skullcrusher 3×10
BB High Pull 3×10
DB Hammer Curl 3×10 Drop Set