PT TONIGHT

Hmmmm Ran for 3.5 miles today, with a little warm up in the beginning. Soo freaking hungry and wanting Peanut Butter. I hate dieting.

Wednesday Workout

They Let me out of class early and what do I do ... go to the GYM.

Warm up: 10 min on Spinner Bike

Shoulder Prehab and Core Work

Deadlift

• 80% x 5
• 85% x 5
• 90% x 3
• 95% x 1
• 100% x 1
• 100% x 1

Glute Ham Raise (BW)

• 4 x 10

TRX Push Up Substitute (feet on bench, hands on swiss ball)

• 3 x max

Bent Row

• 75% x 6
• 80% x 6
• 80% x 6
• 82% x 5
• 85% x4

Pull Ups

• 4 x 10

DB Military Press

• 4 x 8 (looking for Repitition)

EX Bar Curl

• 4 x 20 (Looking for Repitions)

Then some more Core Work. Felt real good for my lifts. Finished strong.

Teusday PT session

Basic stuff; Push ups, Sit-ups, running, and med ball circuits. Lasts about an hour and fifteen minutes. Once again I count this as my cardio.

Got a busy Schedule Monday, So I'll hit this up today. Carb up before and after, then back to low call goodness.

Warm up - 10 min on Bike

Shoulder Prehab 2 sets

• Pro/Retract Series x 12
• Standing Cuban Press x 12
• Standing Full Cans x 12

Core 2 Sets (one before and one after weights)

• Triple Play x 24
• MB Rotation Throws x 40 each side
• Bird Dog x 20

Speed Squat

• 50% x 3
• 55% x 2 x 3
• 60% x 2 x 3

Leg Curl (Swiss Ball)

• 15, 15, 12, 10

Romanian Dead Lift

• 55% x 8
• 55% x 6
• 60% x 5
• 65% x 5

Bench Press

• 65% x 10
• 70% x 6
• 80% x 4
• 85% x 2x3
• 90% x 1x3
  

Inverted Row (until my Blast Straps Show Up)

• try to get 100 total in 3 sets

SS: Tri Pressdown

• 90lbs x 3x20

Dumbbell Alternating Curls

• 30 lbs x 10

SQUAT DAY!!!!

Alright I hit up some squats today. Here we go.

• Hip/Back mobility
• woodchoppers x 10 each
  
• high row x20

• core (1 set before and 1 after weights)
• Plank Circuit (all three) x 3min (one each side)
• Straight arm Plank Circuit x 3min (one each side)

• Back Squats
  
• 60% x 10
• 70% x 8
  
• 75% x 6
• 80% x 3
• 85% x 1
• 90% x 1

• Front Squats
• 60% x 5
• 65% x 5
• 65% x 5
• 65% x 5

• Speed Bench
• 50% 2x3
• 55% 2x3
• 60% x 3

• 1-arm Row x 8 each side

• Med Ball Slams 2 x 20 (My Favorite)

Super Set:

• DB Skull Crusher 3 x 15

• Hammer Curls 3 x 20

I started strong and finished strong, my heavy lifts were good, and I ache. What else do I need? Plus today is my high carb day.