I have been slacking this week, today is the first time I have been to the gym in almost 5 days! I beat myself up to get me going again….ahhhh…sweet sweet muscle failure….

  • TRX Training (as circuit x2):
  • Dead hang Pull-Ups (5) (from Bar)
  • Dead hang chin up (5) (from Bar)
  • TRX push-up (hands in straps) (25)
  • Dead Man’s Hang (hands in straps) (15)
  • Tricep pull-back (10)
  • Oblique Pulls (10 Each side)
  • Dumb Bells (as circuit x3)
  • Shrugs (25 x 50 lbs each hand)
  • Dumb Bell Side Dips (25 x 50lbs each side)
  • Tricep Kick Backs (15×25 lbs each side
  • Wrist Curls (15x 30lbs long bar)
  • Bicep Curl to Military Press (slow & smooth, 10 x 25lbs each hand)
  • Wood Choppers (Freemotion Cables)
  • 10 reps @ 80 lbs each side x2

4.25 mile run 40 min, splits 12:00/11:00/10:00/7:00 (7 min mi HURT)

  • Pool
  • High steppers x  5 minutes HIGH INTENSITY
  • muscle-ups (no-legs) 25

I am still stretching out as I write this up! I feel GREAT! HAPPY FOURTH!

I am going to do some more pull-ups now…..

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