Bike for 20 minutes

every 3 or 4 minutes I did a 30 second sprint

Good stuff

So I decided to keep my bench days the same, re on sundays, and me on wendsdays, and use the rest of the week as a lowerbody restoration block...I have no idea if this is a good way to approach things or not, but I'm going to try it and find out. Besides my bench needs the work!

Warm up:
Bike x 3 min

body weight reverse hypers
25, 20, 15, 10, 10

bench:
bar x 10
bar x 8
135 x 3
185 x 3
added 4 board
225 x 3
275 x 1
315 x 1
345 x 1
365 x 1
385 x 1
405 x 1 I may have been able to gut out another ten pounds, but I was happy with this

Took out the board, added metal viking presser size 56
315 x 2x3

pull ups
7x4

purple band pushdowns
3 x 1 min. avg. about 70 reps a min

1a. lat / rear delt raise 3x10
1b. curls 3x10
both with 30# db

Scare crows
3x10

ab fall outs
3x10

Strongman log preacher curls
2x5 these were rough haha.

that's it for now, time to go to the trainers and get zapped.

As part of my mini-restoration phase, I have been getting nightly Massages of the injured area from Miss Sammmmy... These have helped a lot.

AM workout:
Sled drag 20 trips, I set my goal to get 100 trips in today, from the glute hams, down to the far door and back is one trip, about 25 meters.

Worked out with Farrison:
1a. hanging leg raises 4x10
1b. lunge walks from rack to ghrs and back 4x
1c. sled drag rack to ghrs 4x
1c. hammer curl and press 4x10, 35, 35, 35, 40
1d. blast strap push ups 4x10
1e. tread sled, 25 steps forward, 25 backwards 4x

that was it with Farrison, then back to sled drags for 50 trips

PM workout
finished up my last 30 trips
then hit some abs

I was debating whether or not to try out a squat workout this morning...I decided against it.

Bike ride x 5 min.

Pull down abs
3x20

Bench:
Comp set up
bar x 10
135 x 10
185 x 6
225 x 3
275 x 1
295 x 1
315 x 1
225 x 10

KB tricept extensions
2 x 20

plank
3 x 1 min

Pull ups
12, 8, 5

Z-curls
2 x 12