DEAD LIFT[265] 1x3

Bear Complex (45) 1x3, (95) 1x1

Dead Lift (95) 1x5, (135) 1x5, (185) 1x5, (225) 1x5, (245) 1x3, (265) 1x3

SQUAT [185] 3x5, PULL UP 3x5

Started off with Squat (45) 1x10

Next some ARCH and HOLLOW off of the Pull up bar

Squat(95) 1x5

ARCH-HOLLOW off of the Pull-up Bar

Front Support - Push Up 1x5

Squat (135) 1x5

Hang Leg Raise 1x15

SQUAT [185] 3x5

PULL UP 3x5

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