Bonus Day Lunges - Aug 17

4x 10's DB lunges @ 25/30///
in .30 on 1.30

4x 10 step ups w/30's/25's///
8 rounds, alternating legs each round. These I like. These I need to implement.

7.5 hours - 2300/0630. 15 minutes total. PE: 7. 24 hours.

Week average:
P169g/C149/F146 : 26/23/51% - I've unintentionally, but looks like officially, stopped monitoring my macros. September's just a couple weeks away with a fresh schedule and renewed focus.

Schmotel Ca - Aug 16

This much volume wasn't my intention today. ... somebody stop me.

7 rounds, HT timer
Neutral grip pulls for 4, 3 overhand
DB recline press (4 neutral down, 3 normal up) x12 @ 50's 
... the biggest DBs they had.
19 mins.

Some sort of crazy combination of 
Bent bar push downs @ 210 x8
Hammer DB curl @ 30's x8
Croc row x12 @ 50#
15 mins.

3x max reps sit ups
6 mins.

7 hours - 2330/0630. 41 minutes total. PE: 7. 24 hours.

Hotel Chicago CL - Oct 2

Antagonists
no rest, 4 rounds
Extensions x12
Seated leg curl x12
Seated donkey x15
14 mins.

HT timer
Goblet squats x11 @ 50/55/60/65
3x10 RDL @ 135
9 mins.

8 mins of elliptical with the Gman.

7 hours - 0130/0900. 32 minutes total, PE: 7. 48 hours.

Ca - PushPullaton - Dec 18

6 rounds in .30 on 1.15
Recline DB press @ 50s x12-13
Lifefitness vert pull machine x12's
15 mins.
The DBs were too too light, but that's all we had to work with in the hotel gym. Good posterior delt work on that machine.

Cash out
5 tabata rounds:
4 way planks/DB thrusters x10 @ 40's
10 mins.
These sucked.

8 - 2 hours, 0100-0900/48 hours. 27 mins total, PE: 9.
45/38/17%, 294C-129P. 3114 cal. Major Lose.

Ca - Hotel PushPull - Nov 21

Simple, on the way into Disneyland.

7x10 pulls / 6x11 reclining DB presses @ 50's

8 - 1 hours, 2300-0700/3 days. 15 mins total, PE: 7.
45/30/25%, 174C-147P. 4220 cal.

Hotel Modicum - Sept 11

7 rounds x 10s of reclining presses with neutral grip/6 of inclining presses with bar grip @ DB 50#'s - in 30 on 1.15 - 16 mins.

11 tabata rounds of bottom-to-bottom goblet squats with 35# - 6 mins

5 rounds of plank-pulls with 35#s (too much), 25#s (still too much), and finally 20#s.

8 hours, 2230-0700 /72 hours. 29 mins total, PE: 7.

AR - Hotel Modicum - Aug 13

Thursday and Friday night's sleep was pretty terrible, tent camping with the JH group at San Simeon. Bad food, just laying around, no stretching... both days were just off days, which I think I needed. I needed this short, high-intensity work too. Seemed just right for the day.

Tabata -
10 rounds, 30# DB thrusters (10-7) each.
9 rounds, back flyes on the pec dec. These burned more than you know.

9 -1 hours, 2130-0630 /48 hours. 10 mins total, PE: 9.