i can transform ya

wednesday got a workout in.

hopped right into the rack.
circuit stuff;
deadlift
rdl
bent over row
hang clean
frontsquat
pushpress
back squat.
do 6 reps of each exercise and go through without putting the bar down.
went through once to warmup, 45lbs. then went 65,70,75,75,75
really felt like this one too.

db incline press; 1x8 @ 30, 3x8 @ 40
calf raises; 3x20 each leg w/45db
2x30 crunch
2x20 man tacos
3x10 good ab extension thing

thursday; did another with a circuit. this time use a 45lb plate
go through doing 6 reps of each thing;
overhead lunge (hold your extended arms over your head, do a squat)
bent row
swings
lunge each leg
woodchoppers.
went through through it with between 60 and 90 seconds.
2x20 man tacos
2x30 crunches
db fly on bench; 3x8 @ w/20s
single leg rdl; 3x8 each leg with 55lb barbell
bench; 3x6 @ 115

some rest.
today; jump rope. 1 min. on/1 min. off x 3, 1 min on./30 second off x 7. did some two leg, alternating legs, running.
lateral jumps onto box; 3x8 each leg, just below knee-high box
2x20 man tacos
overhead db incline press; 1x8 @ 30, 3x8 @ 40, going up in weight next time
calf raises; 3x20 w/45lb, going up next time
deadlift trap bar; 1x8 @ 135, 3X6 @ 185
seated row; 3x8 @ 150, going up next time
ab reverse back extension; 3x10
rear leg elevated single leg squat; 3x8 each leg w/30lb dbs, going up next time
db curls; 3x8 each arm w/30lb dbs