Thursday morning - back squat

Bike to gym

Back Squat

45,135,225,315 x 5,5,5

Pullups

BW x 15,15,10

Dips

BW x 20

kept it light because I was short on time and very tired

Tuesday morning

Very stiff from hiking and running the past weekend.

Handstand Pushup

BW x 5,5,5

Cable Row

145 x 8,8,8

Cable Crunch

100 x 10,10,10

quick workout today

Tuesday morning - apartment workout

Handstand Pushup

BW x 5,5,4,5,2

Cable Row

130 x 10

145 x 8,8,8

slow eccentric

Cable Crunch
110 x 8,8,8

+practicing Pinan 1 and 2

Bring chalk next time.

weight 176

Sunday - squat

Back squat

45,135,225,275,315 x 5,5,5

Chins

53 x 10,9,6

Dips

Bw x 25,20

Ab wheel

Bw x 5,5,5

Back extension

53 x 15,15,15

Weight 179

Tuesday - upper body light

Handstand pushup

BW x 6,5,5,2

Cable Row

145 x 10,10,10

Cable Crunch

110 x 8,8,8

-form wasn't that good

weight 176.4

Sunday - squat

Bike to gym 

Back squat

45,135,225,315 x 5,5

Chin

53 x 10,9,7

Dips

BW x 25,20

Ab Wheel (feet)

BW x 6,5,6

Back Ext

53 x 12,13,14

weight 178

Thursday morning - Squat

Back Squat

45,135,225,275,315 x 5,5

Chins

53 x 9,8,7

Dips

53 x 10,10,10

Cable Crunch

170 (machine is different at gym) x 10,10,10

Cable crunch not as good at gym as apartment (machine is lower down to ground).

Consider doing BW dips on Sunday instead of weighted.

weight 177

Tuesday morning

Some pain in left groin past few days. 

Handstand push-ups

Bw x 5,5,5,3,3

Cable row

145 x 10,10,10

Cable crunch

100 x 10,10,10

Skipping KB swing because of groin

Weight 177

Sunday morning

Back squat

45,135,225,275,315 x 5,5

Chins

53 x 8,8,6

Dips

53 x 8,8,8

Ab wheel

Bw x 5,5,5

Back extension

53 x 10,10,15

Thursday - Squat (gym)

Good to be back in the gym. Going to try and get in there to lift heavy 2x per week. Haven't been in the real gym since early April.

Back Squat

45,135,225,275,315 x 5,5,

Chins
53 x 8,7,5 (trying for 3x10)

Dips

97 x 8,6,5

skipped ab wheel, back extensions, isometric stretch today. Want to come back into it light and was running low on time this morning.

weight 178.4 lbs