2013-10-13

Had a lot of carby food left over from yesterday; decided to go an extra day on the refeed.

Fasted Morning Cardio - 30m rowing machine, ~2:55 pace

(with Yohimbine and Caffeine)

Lifting -

Push Press/Jerk (mostly Press) 145 for 1s, 2s, and 3s; got a 4 at the end

Pull-Up to 30 reps

3x20 5lb face pull

10-minute erg cooldown, ~3m pace plus 1:45 pace for the last minute