My first single-arm, plyometric, clapping push-up! Oh, and literally every other lift went up as well. It was a very good day. 🙂
1. Warm-Up
2. Barbell Bench Press
Goal: 280 x 3.
Actual: 280 x 3. 275 x 3.
2. Barbell Pendlay Row (Row from the ground)
Goal: 205 x 3.
Actual: 205 x 5. 215 x 3.
3. Seated Barbell Military Press
Goal: 175 x 3.
Actual: 175 x 4. 175 x 3.
4. Chinups
Goal: Bodyweight +90 x 5
Actual: BW +90 x 5. BW +90 x 4.
5. Dumbbell Bench Press
Goal: 100s x 3.
Actual: 100s x 6. 105s x 6.
6. Dumbbell Row
Goal: 115 x 5.
Actual: 115 x 5. 115 x 5.
7. Seated Dumbbell Military Press
Goal: 70s x 3.
Actual: 70s x 6. 75s x 4.
8. Plyometric Single-Arm Push-Ups
Goal: Hand on 4″ platform x 2
Actual: Hand on 4″ platform x 3. Hand on ground x 2.
(These were actual clapping push-ups. I’ve been working toward this for about a year, so I’m incredibly happy with it!)
9. Cool-down
10. Eat carbs
Notes:
It was a solid day of pushing around some fairly heavy weight. I’m not back to where I used to be, but I’m on my way.
However, I have to say that I’ve never seen anyone else do a plyometric single-arm push-up (and that’s saying a lot coming from a former bodybuilding forum and weight-lifting Youtube video junkie). I’ll put it up on Youtube at some point.
Tyler and Lisa Brown's Flow 
I like how you include “eat carbs” as a step. What do you usually include in your post-work out carb meal?
First, I take a little bit of preventative action on carb depletion by drinking a liter of water with 3 tbsp (150 calories) of sugar and some salt in it. It’s a ghetto version of Gatorade (sugar and the major electrolyte lost in sweat).
Then, after the workout, I have 600 calories of white rice (no fiber so it’s absorbed faster). It’s 12g of protein and 140g of carbs. I have the rice as soon as I can after the workout along with a piece of fruit.
About an hour later, I have a bigger meal with a decent amount of rice, veggies, and chicken. It’s good stuff. 🙂
I’m definitely a carb fan. They’re my predominant calorie source.