3 Good Things

5/8/14 Good interaction with a difficult co worker Great conversation about the NFL draft Glad to hear a friends potential legal issue was not going to be a problem

4/7/14

Pullups 8x2 Spin bike intervals 10x 30secs on 30 secs off

4/2/14

Me squat with pause Up to 265x1 Front squats 5x2 135lbs

3/28/14

DE Push press 12x2 every 45 secs 85lbs Single leg press 2x10 Arc trainer intervals 30secs on 1:00 off for .25 miles 7 intervals

3/26/14

ME Deadlift Up to 455 1000 meter row 4;51

3/24/14

ME bench Worked up to 245x1 easily left 40 lbs on the bar Intervals on bike 15 mins 30 secs on 1:00 off

3/17/14

Complex Bent row Hang power snatch Back squat Good morning Behind the neck press Bar 55 65 75 85 95 105 18 mins treader

3/14/14

11 mins treader Clean complex Hang clean Jerk 45 65 75 95 Hang clean pull Hang clean Jerk Front press 115 135 5 rounds hitting bag 30 secs 30 secs off

3/12/14

17 mins treader Leg press 3x10 Seated leg curl 2x10

3/10/14

17 mins threaded 3x15 kbell swings 3x10 machine shoulder press 3x10 face pulls

3/5/14

Hang Power Snatch 85x3 75x3 65x3 Rows 3x5 150 165 165 Dbell Press 45x3x10

3/3/13

Jerk 135x3 115x3 95x3 Pw situps 3x5 Back squat 135x5 155x5 175x5 Face pulls 3x10

2/28/14

Pull ups 1,2,3,3,3,4 Pw decline sit-ups x5 Behind the neck press 120x5 115x5 95x5 Pw calf press 3x10 Leg press 3x10 250 230 190 Pw low back machine 2x10 Hit the bag 5 rounds 30 secs on 30 secs off Today I am grateful I got to go the gym, that it was Friday and I get to see an old friend tonight The most positive experience I've had in the last 24 hours was being sent a very sweet text by my mom

2/27/14

Today I am grateful that I got to see my friend justin at work My friend Dan had another birthday and tomorrow is Friday I got complimented on my beard which made me feel good.

2/26/14

Front squat 135x3 115x3 95x3 Pw sit-ups 3x5 Seated row 165x5 150x5 135x5 Pw Plate twists 3x10 25lb plate Dbell press 3x10 40lb plate Single leg extensions 4x10

2/21/14

Jerk 125x3 115x3 95x3 85x3 65x3 Pw decline sit-ups 2x3 Flutter kicks 3x20 Leg press 3x5 Pw Kbell swings 3x5 Face pulls 3x10 Walking lunge 2x5 each leg

2/19/14

Neutral pull-ups 1,2,3x3 Behind the neck press 85x5 95x5 115x5 Pw back extension 2x5 Snatch grip deadlift 155x10 185x10 205x10 Pw toe touch sit-ups 2x10 Single leg press 110x15 115x15 120x15 Drop set

2/16/14

Back squat with pause 195x3 185x3 135x3 Pw sit-ups 3x5 Bent row 195x5 165x5 145x5 Pw ball slams 3x5 Push-ups 3x10 Pw hang clean 95 3x3

2/14/14

Military press 125x3 115x3 95x3 Front Squat not on smith machine 115x5 135x5 155x5 Face pulls 3x10 Step ups 3x8 40lb dbells

2/12/14

Pull-ups 4x3 pw box jumps 4x3 Behind the neck press 75x5 85x5 105x5 Pw standing twists with 25lb plate 2x10 Snatch grip deadlift 135x10 155x10 185x10 Pw vsitups 3x10 Single leg leg press 3x15 100 105 110

2/10/14

Back squat with pause 185x3 175x3 155x3 135x3 115x3 95x3 Barbell Row 185x5 175x5 165x5 155x5 135x5 Push-ups 3x10 Single leg extensions 3x15

2/8/14

Military press 120x3 115x3 95x3 85x3 65x3 Front Squat 95x5 135x5 155x5 Face pulls 3x10 Step ups 35 lb dbells 3x8

2/3/14

Pull ups neutral grip 5 sets of 3 Behind the neck press 95x5 85x5 65x5 Deadlifts snatch grip 135x10 155x10 175x10 Split squats 3x10

1/31/14

Back Squat Last set 175x3 155x3 135x3 115x3 105x3 95x3 85x3 65x3 Bent Row 125x5 105x5 85x5 65x5 45x5 10 Pushups and 30 secs of Rowing by 3 sets and 30 secs of rowing and 10 kbell swings x10 Leg Extensions 3x10 Single Leg Press 2x10 1x24

1/29/14

Strict press Last set first 115x5 105x5 95x5 85x5 65x5 Front squat 185x3 175x3 155x3 135x3 115x3 95x3 Chest supported row 135x10 155x10 175x10 Step up 30lb dbell 3x8 This will be my template from here on full body Upper body pull Upper body push Lower body Single leg First exercise 5 reps Second 3 reps Last 10 reps I will rotate what exercise goes in order. Single stuff will be by feel since it's rehab stuff

1/24/14

5 rounds 1:00 5 shoulder to over head row for the rest of the minute 65 lbs will do more next time

1/22/14

Complex Hang Clean Pull Hang Clean Hang Clean and Jerk 65 85 105 115 135 Back Squat 135x5 Leg press 2x15 Bench Jumps 1x3

1/20/14

Front Squat 95x3 115x3 135x3 Step up 25lb dbells 3x10 Elevated Split Squat 2x8 leg press 3x10-15 Hang power snatch 3x3 bar

1/17/14

Clean and military press 1 power clean then 5 presses 45 65 75 85 95 Single leg squats supported 3x8 Pull-ups 3x2 Walk away 3x3

1/15/14

Deadlift Worked up to 205x7 135x5 155x5 175x5 185x5 205x7 leg press single leg 3x15 seated leg curl 2x10 calf press 1x15

1/10/14

Squat 4x10 Military press 4x10 Single leg extension 1x8 Single leg release 3x8 Interval rowing 100m 200m 300m