Today the gym was a little bit busier than last time. After doing my foam rolling and dynamic stretches for warmup, I proceeded to do my upper-body training (Built for Show Fall program), using a 3X12 protocol with just 45-second rest periods. First up was horizontal pull+push, alternating sets of cable rows and dumbell bench presses. Afterwards, vertical pull+push, alternating between chinups and dumbell overhead presses. I was able to do the horizonal sets without too much problem, but the vertical sets were much more difficult. I wasn’t able to complete 3×12 on the vertical sets (especially the chinups) with such quick rest periods, even with the alternating set format. In any case, I just went as far as I could without compromising form too much. I always keep in mind that forcing reps with atrocious form can lead to injury.
Nutrition was not a problem at all today, and in the evening I was able to cook up some more food for me to bring to work (teriyaki baked chicken and pan-grilled beef).
Eat right, train hard, and expect success!