Wednesday has been a sort of recovery day for me since the middle of the summer. I spent most of August and essentially all of September in Utah training at GYM JONES under the watchful eye of Bobby Maximus and Paul Roberts. With Bobby, training was mostly strength, power and hypertrophy (big guy stuff) and I sort of accidentally put on 5-6# of quality mass! So my current programming is an extension of that with slightly altered nutritional and body compositional goals. Slowly get leaner and maintain my size.
10 minute ski erg @ easy pace
60 minutes of the Holy Trinity (push ups, pull ups and dips, all with perfect form)
aim for 200 of each at a sort of leisurely pace
20x(30/30) Airdyne Pro