Moar eh

Normal warm up
Chins neutral grip - 10, 6 - ugh
Lat pull-down rev grip 140 x 10 - too easy
Bench 185x10 - easy, 185x10 - hard, 155x8 - hard
Calf raise 3.5 plates x10x3 - no prob
Curls 60x10x3 - easy
5min or so treadmill

- inside of thighs still sore as hell

Eh

Normal warm up
Squat 135x5, 225x12, 2x10 - Not a bad weight, more of a conditioning than strength challenge
Press Barx10, 115x12, 115x10, 95x8 - Forgot how bad pressing strength drops off
Push-downs 50x12, 30x12x2 - 30 is a little light
Eliptical 15min

Chillin

Starting Big Beyond Belief for something different and regimented before shit gets real around here.

Normal warm up
Dips 3x12 - easy
Pull-downs 130x12x2, x10 good
Curls 50x12x3 - good
Calf raise 3 plates x12x3 no prob

Jog

Normal warm up
Neck harness 60 reps
Circuit 14 lunges, 14 push-ups, 14 sit-ups, rest x 3 - upped it another couple reps, no prob
Jog 35min - felt long, but I was running late and impatient

Press/Squat m1 w4

Normal warm up
Squat 185x5, 205x3, 245x3, 285x3
Press 105x3, 125x3, 145x3
Chins 6x4 between sets

Squat m1 w3

Normal warm up
Squat 185x5, 225x2, 245x5, 275x3, 305x1, 315x1, 335x1 - Easy, but I want to hit this with good form before moving on
Bench 135x5, 155x3, 185x3, 205x3
Chins 7x4 between squats and benches
Chest-supported row / Dips 3x10
HLR 3x5

Jog

Yesterday 12/23:
Jog 57 min

Joggin

Yesterday 12/21 

Normal warm up 

Normal circuit 

Jog 32 min

Bench m1 w3

Thursday 12/20

Normal  warm up
Squat 135x5, 185x3, 205x3, 245x3, 275x3
Bench 115x5, 135x3, 155x3, 185x5, 205x3, 225x1, 245x1, 255x1
Chins 10x4
Back raise 3x10
Curls 3x8

jog

Normal warmup
Normal circuit
Jog 35min

Dead m1 w3

Normal warm up
Squat 185x3, 205x3, 245x3, 275x3
Dead 225x3, 275x5, 315x3, 355x1, 385x1, 405x1 RPE 9
Bench 135x5, 155x3, 185x3, 205x3
Dips 3x10
Calf raises 3x10
Chins 10x4 between stuff

405 wasn't as hard as I thought it would be but a double would have been ugly

Jog

Normal warm up
Normal circuit
Jog 32min

Press m1 w3

Normal warm up
Squat 185x5, 205x3, 245x3, 275x3
Press 95x5, 125x5, 135x3, 155x5
Chins between 6x4, 8

Jog

Yesterday: off

Today:
Normal warm up
Normal circuit
Jog 33min

Squat m1 w2

Squat 185x5, 225x3, 255x3, 285x3, 315x3 

Bench 135x5, 155x3, 185x3, 205x3 

Chins between 7x4

HLR 3x5 

Curls 3x8

Hike

12/8

2hr hike with the dog

Bench m1 w2

12/7

Squat 135x5, 185x3, 205x3, 245x3, 275x3

Bench 135x5, 165x3, 195x3, 215x3, 235x4 

Chins 7x4 

Back raise 3x10

Seated calf raises 3x12

Chest supported row 3x10-8

Jog

Normal warm up 

Normal circuit 

Jog 31min

Dead m1 w2

Normal warm up
Squat 135x5, 185x3, 205x3, 245x3, 275x3
Bench 135x3, 155x3, 185x3, 205x3
Chins between 6-7x4
Deadlift 225x3, 265x3, 295x3, 335x3, 365x3 - a bit slow
Calf raises 3x15-20
Curls 3x10-8

Cardio

15min c2 row
15min treadmill incline walk
15min eliptical

Nose breathing pace