very busy, very crazy week.
skipped mondays workout. needed to spend some time with some brews with a coworker and tuesday, chilled with some dudes.
so wednesday, i got back on it.
treadmill
dynamic stretches
(1) goblet squat; 8 @ 105, 6 @ 110, 4 @ 115, 2 @ 120
(1) bicycle crunches; 3x30
(2) bench; 8 @ 145, 6 @ 155, 4 @ 165, 2 @ 175
(2) man tacos; 3x25
(3) pullups; 25 (11,9,5)
(3) db reverse lunge; 1x12 w/40s, 1x10 w/45s, 1x8 w/50s, 1x6 w/55s
(4) seated row; 8 @ 165, 6 @ 180, 4 @ 195, 2 @ 210
had to get out of the gym quickly, so skipped a few other stuff.
gym today.
treadmill
shoulder warmup
(1) military press; 1x8 @ 95, 1x6 @ 105, 1x4 @ 110, 1x2 @ 115
(1) side raises w/45lb plate; 3x12 each side
(2) chinups; 27 (12,9,6)
(2) bw squat; 3x20
(3) deadlift; 1x8 @ 225, 1x6 @ 235, 1x4 @ 245, 1x2 @ 255
(3) explosive pushups; 4x15
had to scram early again. need to stretch a bit more. back at it again monday.
merry x-mas to all.
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