Press m1 w1

2/27
5min eliptical
Press 55x5, 75x5, 95x5, 110x5, 125x10
Dips 5x8
Chins 9x3 - all sorts of grips between dips and presses, 5x5 - 52 total
Curls 40x10x2, 30x10x3
15min eliptical

-10th rep was too much with 125, really slow and grinding.
-Just barely made the dips
-Just barely made 5x5 with chins
-Curls were damn hard after that many chins

B.S.

Ankle JS Green band x 20 all ways

Deadlift

Agile 8 abbreviated
5min eliptical
Deadlift 140x5, 175x5, 210x5
45 degree back raise 3x10
HLR 3x5
10min eliptical

Press

Easing back into it. Joined a gym, working out first thing in the morning, resetting and seeing how it goes.

Simple six warm up
5min eliptical
Press 60x5, 75x5, 90x5
Dips 3x5
Chins 3x5
10min eliptical

Getting the Blood Flowing

Just moved and life is hectic. Not sure if or when I'll sign up for a gym, but I figured I'd get the blood flowing.

Maxwell Daily Dozen
Ankle JS with yellow band
20min walk
15 slow push-ups
30 Hindu squats
30sec break
-2x-
5l/5r one arm push ups
10l/10r pistols
----
30sec break
15 slow push-ups
30 Hindu squats

Deadlift m6 w4

Agile 8
DL 155x5, 195x4, 235x5
Sit-ups 3x10
Ankle JS

Press m6 w4

Defranco's upper body warm up
Deload
Press 65x5, 80x5, 95x5
Dips 3x5
Chins 6x5 - between presses
Neck Flex 10x12x2, 15x20
Neck Ext 20x10x2, 25x25
Ankle JS

-Jumped rope before and after. Right ankle is fine left ankle still sore.

Squat m6 w3

Agile 8
Did a little jump rope - right achilles is cool, the left has some dull pain and feels weak on one foot.
PC 80x5, 100x5, 120x3, 150x5, 170x3, 190x3 - easy
Sq 155x5, 180x3, 225x5, 255x3, 285x2 - slow, felt weak and jittery
HLR 9x6
Lunges 5x20l/r

-Living situation is about to change next week and access to iron will be up in the air. I should be able to do some barbell work once at least once a week. The rest of the time will probably be bodyweight stuff.

Bench m6 w3

Ankle JS green band
Stretching
A little rope
Bench 85x5, 105x5, 130x3, 160x5, 180x3, 200x4 PR
DB Bench 45sx12x3, 45sx15x2
Pull-ups 30 (sets of 3 between presses)
DB Row 45x10x2, 80x30
Neck side to side with 10# wrap 12,20,30
Neck raise 20x10x2, 20x25
Curls 45x10x3

-Did 100 turns double-leg with the rope and started to do one foot. Still felt a little sore.
-Bench was solid - I may have gone for 5 with a spotter.
-Last set of DB benches were hard. Repeat.
-Stick with sets of 3 pull-ups between sets until reset.
-Kroc rows weren't quite as good as last time. The DB got hung up on my pocket and I nearly pants me LOL.
-Neck was good
-Curls were good, super light but nice pump.

Deadlift m6 w3

Stretching
JS ankle work with yellow band
DL 155x5, 195x5, 235x3, 290x5, 330x3, 370x6 PR
Squat 155x5, 180x5, 205x3, 225x1
HLR 10x5
JS ankle work with green band

-Deadlifts were slow and ugly. Small PR but I really need to work on form here.
-Go to 8x6 for HLRs.