to a non-believer

-warm up jog
-active
-sprints: {[5x70]x3} 45sec btwn reps. 3min btwn sets.
-stretch

cause i'm sufferin from realness

sunday; rest
monday; gym

*roll
*active stretches
*shoulder warmup
(1) pullups; 5x7
(1) bench; 1x5 @ 145,150,155
(2) chest supported row; 3x8 w/80
(2) palms in db military press; 3x8 holding 30s
(3) cable squat row; 3x10/arm @ 50
(3) abs; 3x10
finisher: 9-9-9. finished first round in 8:50, went through again, doing 6 reps of each exercise, took about 6:30.
stretch

he no good

gym today.

felt good this morning.

got to the gym early with a friend.

*roll
*active stretches
hopped on the treadmill for a few minutes.
then went through the following circuit 4x.
-12 burpees
-24 pushups
-36 bw squats
-400m run on treadmill

was very tough, but pushed through hard. finished up with 2 burpees to get to 50, 4 pushups to get to 100, 6 squats to make it 150.

did a few cleans; 3x95,115,135
sldl; 2x10/leg holding 10lb plates

abs by evren;
-5 45lb circles
-30 plate taps w/25lb plate
-10 man tacos
-20 rollback ext
-side plank to front plank to side plank; 40 sec each side
-20 plate taps
-15 circles each way
-5 plate circles

set you free

thursday: rest. went bowling, 179, best i've ever done.
friday:
gym w/trev
*roll
*active stretches

(1) 1-arm db snatch; 3x6 w/50lb db
(2) db row; 2x10 w/90lb db
(2) incline db press; 2x10 w/45lb dbs
(2) barbell glute bridge; 2x10 w/135
(3) close parallel grip chins; 2x10
(3) dips; 2x15
finisher;
tabata combo with:
*hitting the heavy bag
*walking as far and fast as possible holding a 50lb db in each hand
went through the tabata twice. felt good.
stretch

that $hit bray

wednesday:
*hip mobility
*active stretches
(1) db squat jumps; 3x10 holding 5lb dbs
(2) squat; 5x5 @ 185
(3) rack deadlift from below knee; 1x7 @ 275
(4) db split squat; 2x12/leg holding 45lb dbs
(4) plank; 2x1min.
(4) bb shrug; 2x8 @ 135
stretch

what she order? fish filet

took a week off. felt awful all last week. glad i took the rest.

monday;
*roll
*active
*shoulder warmup

(1) bench; 10x45,5x95,3x115,5x5x135
(1) wide grip pullups; 5x6
(2) chest supported row; 2x8x75
(2) palms in, standing db military press; 2x8 w/30lb dbs
(3) 1-arm cable squat row; 3x8/arm @ 90
(3) cable trunk twist; 3x10/side @ 50

9-9-9: 9 reps of each exercise, 9x through; bw squats, pushups, inverted row, jumping jacks. 8:50, first time under 9. inverted rows were killing me.

went through again, 5 reps of each.

today:
active
dynamic
sprints; 10x100, 1 min rest

felt like i worked hard.

stretch

yellow submarine

to the gym.

roll
jump rope
active stretches

(1) hang clean; 5x95,105,115
(2) squat; 10x45, 8x95, 3x115,135, 4x4 @ 155
(2) rdl; 4x5 @ 135
(3) deadlift; 8x135, 3x155,185, 1x2 @ 205,225
(3) db swing; 5x8 @ 40
(4) bench; worked up to 2x185, 1x185
(4) back ext; 4x8 w/45lb plate
(4) chins/pulls; 4x5
(5) travelling pushup with row; 3x10 w/20lb dbs
(5) 5 up downs; 3 sets

bike intervals; 3 min warmup, 30 sec on x 1 min off (15,5), 5 intervals

stretch

dinner