lotta pretty girls in dis town

felt like hell on thursday, went home.

took friday off from work and got to the gym in the morning.

roll
active stretches

(1) squat; worked up to 13x205, 1x3 @ 205,215,225
(2) bench; worked up to 150x11
(3) chins/pullups; 12,10,10,9,9
(3) cable woodchop; 1x10 @ 50,60,70,80,90
few other things, will probably update later. don't have my notebook

weekend; in portland. hanging with postman. fun ha.

monday; gym

shoulder warmup
active stretches

(1) push press; 3x100, 3x115, 21x125
(2) dips; 2x15, 3x10
(2) 6 inch side taps; 5x100
(3) chins/pullups; 12,10,10,9,9
(3) cable trunk twist; 5x10/side @ 30
(4) cable fly; 3x12 @ 25
(4) cable squat row; 3x12/arm @ 50

finisher; 9-9-9-9, go through 9x
-bw squat; 9
-pushups; 9
-inverted row; 9
jumping jacks; 9
did it in 9:17 (think it might have been a little faster)
then went through and did just 5 reps of each, went through 9x

stretch

today, gym.

special guest jojobuckets

roll
active stretches

(1) hang clean from pins; 3x95,110, 11x125
(2) deadlift; 3x215,245,10x275,1x3 @ 295,315
(3) front squat; 5x165,175,185
(4) walking lunges; 3x12/leg holding 25lb plates
(4) side raise; 3x20/side w/45lb plate

finisher;
go through circuit 5x, using 35lb db
-5db swing/arm
-20 mtn climbers
-5db snatch/arm
-10 burpees

probably took about 10 minutes. this is tough.

play stretch

tzat!