[w0cyru01]

5.30p UL gym

Back Squat
135x5
170x5
185x5
200x5
210x5
225x2

Bench
170x5
165 4x5

BOR
155 5x5

Superset
OH Tricep Extension
65 3x10

Hammer curls
35 3x10

Pinching DB Heads
Right Hand - 27.5 3x2
Left Hand - 25 3x2

[w0cyru01]

Bag Class 11a

5 rounds warm up

6 rounds on the bag w/ either jumping jacks or squats between rounds

1 round 10-20-30 with 10 pushups after the 30's
1 round 2-4-6 kicks with 10 squats after the 6's

2 rounds crunches 12-lb med ball

[w0cyru01]

Indoor soccer game 9p

Pretty hungover from bachelor party the night before so I was pretty much worthless...lost game 4-1...3-4 on the season

[w0cyru01]

UL Gym 7.30p

Back Squat
45x5
135x5
220x4
215 2x3

Bench
150x5
160x5
170x5
180x5
190x3

BOR
135x5
140x5
150x5
165x5
175x5

Reverse Hypers
45 2x10

Wrist Curls w/25-lb plate
2x10

[w0cyru01]

Bag Class 6p

3 rounds warmup

8 rounds bag...worked with a new guy so sometimes had to go 2 or 3 in a row

1 round...30s punchouts,30s jumping jacks
2 rounds...1 kick/1 squat, 2 kicks/2 squats, 3 kicks/3 squats then partner goes...sometimes had to go multiple times

170 squats w/12-lb medicine ball

[w0cyru01]

5.45a

1.5 mile run

5.30p UL Gym

Deadlift
135x5
225x5
325 5/5/5

OHP
Barx5
95x5
120 4/5/5 lost form on first set

Lat Pulldown
140 3x10

[w0cyru01]

5.30p UL gym

Back Squat
Barx5
135x5
195 5/5/5

Bench
Barx5
115x5
170 5/5/5


BOR
Barx5
115x5
160 5/5/5

Superset
Dips
3x10

Hammer curls
35 3x10

Pinching DB Heads
Right Hand - 27.5 3x3
Left Hand - 27.5 3x3

[w0cyru01]

11a Bag Class

5 rounds warm-up
8 rounds bag

2 rounds of flash dance...basically run in place while pushing with partner
5 pushups/5 squats every 30 seconds

[w0cyru01]

Indoor Soccer 8p

Tied 3-3...Had 2 goals...finished the year 3-4-1 tied for 5th...blah
Finished with 11g and 3a

[w0cyru01]

8p UL gym

Back Squat
Barx5
135x5
205 5/5/5

Bench
Barx5
115x5
175 5/5/5


BOR
Barx5
115x5
165 5/5/5