Aug 17, 2018 AM Yardio....mow yard wearing 40# ruck; about an hour, maybe little over. PM Stretchees Hip Belt Squats/ KB Pass Thru Lunges/ Seated Calf 50 x 15; 30# x 10/leg; 90 x 30 100 x 20; 50# x 10/leg; 135 x 30 100 x 20; 50# x 10/leg; 135 x 30 100 x 20; 50# x 10/leg; 135 x 30 100 x 20; 50# x 10/leg; 135 x 30 Close Stance DB Goblet Squat/ Leg Press/ Stiff Leg Calf/ Deficit Stiff Leg Deads 100 x 15; 4pps x 20; 4pps x 30; 110 x 15 100 x 15; 4pps x 20; 4pps x 30; 110 x 15 100 x 15; 4pps x 20; 4pps x 30; 110 x 15 Stretchees & Out

Aug 17, 2018 Nice session man. How do you like belt squats? I would like to try them, but don't have a setup.

Aug 17, 2018 I like them a lot. They give my low back a break and stress my legs differently. My gym doesn't have a hip belt machine. I just make two stacks of the fat chick zoomba blocks and hang a kettlebell from a dip belt with a chain. Stand with one foot on each stack of blocks and squat as low as physically possible.

Aug 20, 2018 Weekend turned into a scheduling dumpster fire. No train on Saturday and only a quick pump session on Sunday. Hit a good shoulder workout this morning. I travel out this afternoon and will try and hit a PM lunger if my arrival time isn't too late. Workouts below... Sunday's Pump: Kai DB Curl/ Lying Tri Hammer Ext on Incl/ Cable Hammer Curl with Rope/ VBar Tri Pushdown 15 x 20; 15 x 20; 100 x 20; 100 x 20 20 x 20; 20 x 20; 130 x 20; 150 x 20 25 x 20; 25 x 20; 150 x 20; 200 x 20 25 x 20; 25 x 20; 150 x 20; 200 x 20 25 x 20; 25 x 20; 150 x 20; 200 x 20 Done. Today's Shoulder Smash: DB Arnold Press/ Single Arm Cable Rear Delt Fly/ DB Seated Lat Raise 35 x 20; 10 x 20; 15 x 20 60 x 15; 20 x 20; 20 x 20 75 x 12; 30 x 15; 25 x 20 75 x 12; 30 x 15; 25 x 20 75 x 10; 30 x 15; 25 x 20 Leaning EZ Bar Lat Raise/ DB Shrugs/ DB Seated Mil Press 20 x 15; 100 x 20; 100 x 10 30 x 12; 100 x 20; 100 x 10 30 x 12; 100 x 20; 100 x 9 Power Clean & Press -SS- Pincer Plate Lat Raises 135 x 10; 10's x 20 135 x 10; 10's x 20 135 x 10; 10's x 20 Smoker.

Aug 21, 2018 PM Smoke Hammer Ruck 1 mile (sub 15:30) Squat -SS- Run 135 x 25; 0.25mi (sub 9min/mi pace) ...8 rounds... Ruck 1 mile (sub 15:30) Total ruck: 2 miles Total run: 2 miles Total squat: 200 reps @ 135. Ho. Lee. Phuk.

Aug 22, 2018 Running on 3.5hrs sleep with a wicked head cold...don't matter; rent's due. Incline Bench -SS- DB Incline Fly (deep) 135 x 15; 15 x 10 225 x 10; 20 x 10 275 x 6; 25 x 10 275 x 6; 25 x 10 275 x 6 -drop- 185 x 8 -drop- 135 x 10; 25 x 8 -drop; 15 x 8 DB Flat Bench -SS- DB Fly (deep) 100 x 12; 35 x 10 100 x 12; 35 x 10 100 x 12; 35 x 10 DB Decline Bench -SS- Cable Decline Fly 75 x 15; 70 x 10 75 x 12; 70 x 10 75 x 12; 70 x 10 Done

Aug 23, 2018 Trying to get workouts back to AM to get sleep back on schedule. Hit gym at 0330 this morning. Only had about 40min. Hit 2 continuous circuits on back; low weight/high vol Lat Pull; DB Row; Seated Cable Row 100 x 20; 50 x 15/arm; 100 x 20 5 rounds Cable High Row; UH Bent BB Row; Lat Push Down 100 x 20; 135 x 20; 50 x 15 3 Rounds Dead ass tired and out of time.

Aug 24, 2018 Well...that whole AM switch didn't happen. So here I am again with the evening shitbirds. Squats/ Smith Split Squats/ Seated Calf 135 x 10; 95 x 10/leg; 90 x 30 225 x 10; 95 x 10/leg; 135 x 20 315 x 8; 95 x 10/leg; 135 x 20 405 x 6; 95 x 10/leg; 135 x 20 405 x 6; 95 x 10/leg; 135 x 20 405 x 6; 95 x 10/leg; 135 x 20 Leg Ext; Leg Curl; Stiff Leg Calf 150 x 20; 150 x 20; 310 x 20 150 x 20; 150 x 20; 310 x 20 150 x 20; 150 x 20; 310 x 20 Yup yup.

Aug 27, 2018 Hit bi's and tri 's yesterday with one of bro's in the field. Didn't log, but went something like this: DB Spider Curl -SS- Incline Tri Ext -5 sets Kai DB Curl -SS- VBar Pushdown -3 sets EZ Bar Drag Curl/ Cable Hammer Curl with Rope/ UH Grip Single Arm Tri Ext -3 sets Cable Front Double Bi -SS- Cable OH Tri Ext -3 sets Hell of a pump. Got home last night; got up and hit a fasted road run this morning... finally tracked the distance. 2.4 miles @ 9:50/pace ...absolute garbage. I usually float a 9:00 pace when I jog. Today I was still clearing mucus from head cold and legs ached pretty bad. Piss poor diet yesterday probably didn't help the situation.

Aug 27, 2018 PM Today DB Shoulder Press -SS- DB Lat Raise 30 x 20; 15 x 20 70 x 15; 15 x 20 100 x 10; 25 x 20 100 x 10; 25 x 20 100 x 10; 25 x 20 DB Arnold Press -SS- Single Arm Rear DB Fly (slow squeeze) 50 x 15; 15 x 20 50 x 15; 15 x 20 50 x 15; 15 x 20 Smith Upright Row -SS- Leaning EZ Bar Lat Raise 135 x 15; 30 x 15/arm 135 x 15; 30 x 15/arm 135 x 15; 30 x 15/arm Done

Aug 28, 2018 House on Stilts... Hip Belt Squats/ BB Walking Lunge/ Single Leg Stiff Leg Calf 50 x 20; 95 x 10/leg; 1pps x 30/leg 100 x 20; 135 x 10/leg; 2pps x 20/leg 100 x 20; 135 x 10/leg; 2pps x 20/leg 100 x 20; 135 x 10/leg; 2pps x 20/leg DB Goblet Squat/ KB Pass Thru Lunge/ Seated Calf 100 x 15; 50 x 10/leg; 180 x 15 100 x 15; 50 x 10/leg; 180 x 15 100 x 15; 50 x 10/leg; 180 x 15 Ruck home from gym... 3.0 miles: 40# pack; 13:40 pace Smokin'

Aug 29, 2018 AM 3 mile road run; felt good today, but pace is still sucking. May need to work on hip flexibility and open stride up a bit. PM Flat BB Bench/ KB Fly/ Plate Weighted Sit-Up 135 x 20; 15 x 20; 45 x 15 225 x 15; 20 x 15; 45 x 15 315 x 8; 20 x 12; 45 x 15 315 x 7; 20 x 12; 45 x 15 315 x 5 -drop- 225 x 6 -drop- 135 x 10; 20 x 10; 45 x 15 **Sit-ups performed with plate held extended at all times. DB Incline Bench -SS- Decline Cable Fly 100 x 10; 50 x 25 100 x 10; 50 x 25 100 x 8 -drop- 50 x 8; 50 x 25 DB Decline Bench -SS- Kneeling Diamond Press 75 x 15; Bar+45 x 20 75 x 15; Bar+45 x 20 75 x 15; Bar+45 x 20 Done