wednesday was going to be an off day, but i went and played football with zoodisc for 2 hours in the snow, so pretty much still a day off. owned at football. 3 picks (1 touchdown), 2 receiving td's and both were actually sweet layouts. suck it college kids.
thursday; indoor. total suckwagon for 3 hours.
today; gym.
hoops warm-up
overhead db incline; 2x6 @ 50, 1x6@ 55
deadlift; 1x6 @ 115, 1x6 @ 135, 1x6 @ 155, 1x6 @ 175, 3x3 @ 195
pullups; 32 total. 10,10,8,4. basically went to max each set
ab bench; 3x30, 2x20 each side
seated row; 3x8 @ 150 with 3x5 pushup w/db row (20lb in each hand). do the seated rows, immediately do 5 pushups w/dbs.
cable squat row; 3x6 w/80 in each hand
rdl; 3x8 @ 135 w/3x8 db swing w/40. do the rdl's, immediately do the db swings.
3x5 core squats; hold a 25lb plate with arms straight out (like a steering wheel) and then do a squat, hold for a second, then go back up.
1x20 man tacos on bosu ball
1x30 crunches
full stretch
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