October 30 - Upper Body

(A)
Bench Press
135x6 (Fat Gripz)
165x5 (Fat Gripz)
175x4 (Fat Gripz)
195x3 (Fat Gripz)
215x3
225x3
230x3
245x3
250x2

Inverted Row
4x10
Superset w/DB Nuetral-Grip Incline Bench
50x10
60x10
60x10

DB Bicep Curl
40x10
35x10
35x8
30x10

Superset w/Barbell Skull Crusher (Fat Gripz)
45x15
55x15
60x12

Burn, burn, burn...

October 28 - Track

Suck, suck, suck.

That's all I did tonight... just sucking wind for 30 minutes trying to figure out exactly why I decided to go back to the track.

100mx2x5

We did 100s at full speed, 50m of jogging in between each. 3 minutes rest after the first set of 5-100m. I'm trying to figure out if that could've been any more painful to my lungs.

October 26 - Lower Body

(A,D,M)
Box Squat
185x3
225x3
245x3
255x3
260x3
265x3
270x3
275x3

Speed Deadlift
185x10x2

DB Lunge
60x6/side
50x8/side
50x8/side

Reverse Crunch
3x12
Superset w/Plank
3x30sec

October 24 - Upper Body

(A)
DB Push Press
60x4x6
Superset w/Close Grip Chin Up
+25x3x6

Push Up
3x12
Superset w/DB One-Arm Row
60x3x7

DB External Rotation
10x3x12
Superset w/Side Bridge
3x30/side

October 23 - Lower Body

(A,D)
Front Squat
135x6
Reverse Lunge
135x3x6/side

Rack Pull
225x6
315x6
365x6

Bulgarian Split Squat
60x3x5/side

Reverse Crunch
3x12
Superset w/Pull Through
70x3x10

October 22 - Tech Practice

2 sets of 12-15 reps w/no rest.

Hip Thrusters (BW)
Reverse Lunge w/Front Squat Grip (45)
Push Up (BW)
Inverted Row (BW)
X-Band Walk (1in. Band)
Side Bridge (30s/side)
Skullcrusher (65)
Bicep Curl (35-25)
DB Thrusters (20)
Chin Up (Band Assisted)

10/21 Boundless something

Bench press
95x4
115x4
135x3
125x4
125x3

DB incline bench press
30x9
35x9x2

Prone Trap raise
10x10x3
Superset with side-lying external rotation
10x10x3

Side plank 3 x 30 seconds per side
Superset with Band assisted pull-ups 6x3

About 4+ mile run, about 35 minutes to CUA

About 1+ mile run from train station