A. Shoulder Press; build to a 1RM
B. Weighted Ring Dip; build to a 1RM
C. Weighted Pull-up; build to a 1RM
D. L-Sit Hold; establish AMSAP unbroken
+
https://youtu.be/w64LnkuAU0E

Results
A. 165#
B. 105# (PR)
C. 95# (PR)
D. 40 sec (had a 7" platform underneath feet) 

Really excited to start this new program! Today felt pretty good in regards to training. First thing I did before training was check my body weight. Weighed in at 169# with my gear on. My body weight has always fluctuated growing up. 

Strict press felt very weak today! Bar path was all over the place. Failed three attempts at 170#, which is my previous personal best. I have been stuck at this weight for a few years now. 

I was very surprised with my results on the ring dips. My previous best was 90#, so I was happy with the end result today. Really focused on warming up pecs and anterior delts before attempting any reps. Weighted ring dips tear up my shoulders and pecs during the descent of the movement. 

Almost hit 100# on my weighted pull up today. Got stuck right in the middle of the pull. I hate it when that happens haha. 

8:45am- Breakfast

5 eggs

2 cups strawberries

1/2 avocado

1/2 tbs kerry gold butter

1 tbs coconut oil 

20oz coffee 

1:00pm- Lunch

6oz turkey breast

1/2 cup cucumber 

5/8 tbs mayonnaise 

1 tbs Sierra Nevada mustard 

2 slices whole wheat bread 

3:00pm- Snack

2 scoops whey protein

20oz almond breeze milk 

1 banana 

8:00pm- Dinner

3oz grilled chicken

3oz steak

1 cup Brussels sprouts 

1/2 cup zucchini 

9:00pm- Snack

1 cup dried mango slices 

Water~ 80oz 

CHO- 34% (216g)

P- 28% (175g)

F- 38% (107g)

Total Cals- 2,556