Tuesday 7-9-13

Tuesday
-back from a week of vacation. did a little cycling, some kayaking, but mostly just chilled out..

Run- 1.5 miles
7:30 pace.
-felt pretty solid.

3 rounds
10-deck squats
10-walk outs
10-push ups
10-walking lunges
-solid.

Squat- Deload
10-45
5-140
5-185
5-225
-all sets good and solid.

Press-BBB
5x10@85

Bench Press
10-45
5-115
5-145
5-165
-supersetted these with the Presses.
-felt pretty good. paused at the bottom.

-good first day back in the saddle.

Friday 6-28-13

Friday!
TGIF.

run 1.5 miles
7:30 pace

2 rounds
10-deck squats
10-walk outs
10-push ups
10-walking lunges

Deadlift
10-45
8-135
6-185
5-225
3-3-3
255
295
330-9
-felt pretty good. last couple reps were a little slow.
-probably left 1 or 2 in the tank.

Press
10-45
8-75
5-105
3-3-3
120
135
150-2
-got 2 solid reps at 150.
-not super happy here but ok.
-form was better.

-out of time and off to the office

vacation next week. no gym time. will run and bike!

Thursday 6-27-13

Thursday

-rolled over this am.
-wasn't feeling great all day yesterday. got home late again and needed a little extra shut-eye.

Wednesday 6-26-13

Wednesday
-woke up feeling a little off.. not sure what the story with that is.
-better now after getting in and getting it done.

run 1.5 miles
7:30 pace

3 rounds
10-deck squats
10-walk outs
10-push ups
10-walking lunges

Bench
10-45
8-95
6-135
5-175
3-3-3
195
225
250-5
-felt pretty strong on the last set. solid.

RDL-BBB
5x8@185
-solid. may go up in weight on these.

-was running late at that point and off to the coal mines..

Tuesday 6-25-13

Tuesday--

-rolled over this am...
-didn't get home till late and just had nothing..

oh well.

Monday 6-24-13

Monday

-got in Sunday to do a little make up..
run 2 miles
7:30

2 rounds
10-deck squats
10-walk outs
10-push ups
10-walking lunges

Press
10-45
8-75
6-95
5-5-5
110
125
145-5
-got 5 solid reps at 145.
-feeling better with the new grip.

Squat- BBB
5x10@185
-solid.

Monday
-up and out this am.

Run 1.5 miles
7:30 pace

2 rounds
10-deck squats
10-walk outs
10-push ups
10-walking lunges

Squat
10-45
8-135
6-185
5-225
3-3-3
250
285
320-6
-felt pretty solid today. feeling it a little from yesterday.

Press- BBB
3x10 @ 85
1x20 @ 85
-little variation here. the 20 rep set was brutal as expected...

-off to the salt mines..

Friday 6-21-13

Friday..

TGIF!
-rolled over this am...BOO!
-oh well. will get up and hit in in the am tomorrow.