in the white room, with black curtains

tuesday was time to head to the gym.

warmed up on treadmill. put the speed up to get the heart rate pumping.

active warmup

plyos
2x15 laundry jump
2x30 yards frog hop
2x30 bounds
2x30 each leg, single leg bounds
2x30 skips for height
2x10 alternating lunge jumps
2x10 rim jumps
2xjg jumping stuff.

really was not happy with vertical performance. legs felt tired and really didn't have any explosion or spring to them. hmmmm. more stretching.

weights

overhead db press
3x8 @ 40

calf raises
3x15 each leg @ 45

ab machine
3x20
2x15 each side

lat. pulldown
3x8 @ 135

deadlift
1x8 @ 95
1x8 @ 115
1x8 @ 125
1x8 @ 135

1x30 crunch
1x20 man tacos

1x30 ab ball crunch

db chest touch
1x8 @ 25
2x8 @ 30

bench
2x6 @ 115
1x4 @ 135
1x3 @ 135

bulgarian split squat
3x8 each leg w/17.5 db in each hand

single leg rdl
3x8 each leg w/bar

db fly on ball
3x8 w/17.5 each hand

stretch and then sauna and some stretching in sauna