SQUAT [210] 3x5, Bench [195] 3x5 (MONDAY 9/19/2016)

Oops this one got away from me. Lots of distractions at the office leads to an equally unfocused workout. Check the next post to see if I get back on track.

Jump Rope, Scapular Retraction, SQUAT [200] 3x5, OHP + Pull Ups

Jump Rope 2 min

Hang From Bar Hollow Hold

Squat (45) 1x10, (95) 1x5, (135) 1x5, (185) 1x3

SQUAT [200] 3x5

Overhead Press (45) 1x10, (65) 1x10, (95) 1x5

OHP [115] 1x5

Pull-up [chest to bar] 5x5

SQUAT [195] 3x5, DL [225] 1x5, BENCH [185] 3x5

Squats, Deadlift and Bench Press. Yup I should be squatting more weight. But coming off of a back injury I'm feeling good. Hope to get the ratios more where they should be in coming weeks. 

Martial Arts Forms, Pull-ups and Dips

 I went out on the street and got a workout in. My favorite place to go is the dead end where 59th street meets the FDR.  Tonight I needed to blow off some steam after driving in the car for five hours from Boston.  At the same time I know tomorrow is a big lifting day so I didn't want to burn myself out. I did three sets of pull-ups and chin-ups three reps per set.  I also did two sets of 10 dips. Last, I went through three different  martial arts forms. Tomorrow I lift. 

SQUAT [195] 3x5, OHP [85] 3x10, PULL UP [Rings hold] 3x3

Squat (65) 1x10, (95) 1x5, (135) 1x5, (185) 1x2

SQUAT (195) 3x5

OHP (45) 1x10, (65) 1x10

OHP [85] 3x10 

PULL-UP [Ring Hold] 3x3

Front Support Hold 2x60sec

Post Labor Day Workout

Squat Sit 2x60 sec

Jefferson Curl (45) 2x5

Wu Shu #3 x3

Squat (45) 1x10, (95) 1x5, (135) 1x5

PVC/Dowel Shoulder Opener

SQUAT [190] 3x5

Wrist Stretches 

Bench (45), (95), (135) 1x10

BENCH [155] 3x8

Row Hang From P-bars 3x12

Workout

Squat Sit Bounce 2x60 sec 

SQUAT (45) 1x10, (95) 1x5, 

Hang From Bar 2x60 sec, Second round play with Scapular Retract to Hollow

High Plank, Scapular Retract/Protract to Front Support 2x60 sec

Childs Pose Look Under Arms 2x60 sec

SQUAT (135) 1x5

Calf Stretch On Rack 60 sec

Chest Stretch on P-Bars 60 sec

Dip Support 60 sec

SQUAT [185] 3x5

DEADLIFT (135) 1x5

Pull Up 1x5

Push Up 1x10

DEADLIFT (185) 1x5

Pull Up 1x5

Push Up 1x10

DEADLIFT [185] 1x5

Pull Up 1x5

Push Up 1x10