Brock chicken and rice

Not the greatest sleep last night, and definitely still feeling the pizza in my belly this morning — but I made it to the YMCA nonetheless. Today’s chest and shoulders session looked like this:

  • Decline bench press
  • Incline DB press
  • DB shoulder press
  • Cable press
  • Cable lateral raises
  • Dips
  • Poliquin raises

Even with the rough sleep, my body somehow churned that pizza into an excellent chest pump 💪💪💪💪. Finished things off with 15 minutes in the sauna working on vacuum holds.

Note to self: switch out decline barbell bench for decline DB press next time. The YMCA’s decline setup for dumbbells has a much better angle than the adjustable bench.

Walked home to grab my youngest, then back to the Y to watch his swim lesson and finish inputting the remaining January lifts into the Progress database. I think I’ll stick to tracking 2026 data only for now.

Off to the grocery store this afternoon to stock up on ground chicken and rice.

Notes

  • Weight at 177.2 lbs 👀

TODO

  • Research posing and judging
  • Input 2026 lifts into the Progress section