10 minutes bike

Highbar Squats: 6’s
50kg
50kg
55kg
55kg
60kg
60kg
65kg
65kg
70kg
70kg

DB Bicep Curls: 5×10 18lbs

Sumo Deadlift: 3×10
60kg

Chin Ups w/purple band ass’t under feet: 4×5

Felt a bit better today.  I’m slightly concerned how sore I may be tomorrow since I am already stiffening up.  I guess that’s what I get for not squatting for almost three weeks!  I’m working on my form for sumo, and am just going to try to build it from the ground up again.

Close Grip Bench Press:
45kgx8×2
55kgx8×3
60kgx8×2

Abs on hyper: 5×15

Well the past two weeks I haven’t done anything.  I’m still not feeling 100%, but have decided I must get back in the gym anyways.  I didn’t really have any energy though, so this was all I could muster out.

35 minutes bike

Close Grip Bench:
50kgx10
55kgx9
60kgx8
65kgx7
70kgx6
75kgx5

I haven’t been feeling well the past few days, so have been trying to rest as much as I can, and just went in to do a bit of stuff today.  Tricep strength isn’t there, but I’m sure it’ll come back quick once I get back on a program.

50 minutes spin class

25 minutes incline walk

10 minutes static stretching

Regular Crunches: 3×10
ss w/bicycle abs: 3×10/side
ss w/leg raises: 3×10/side
ss/plank abs: 3×30 seconds

10 minutes foam roll

40 minutes eliptical

5 minutes bike

Purple band ab pulldowns: 3×15

DB Flies: 3×10 23lbs

Snatches:
35kgx1×8
45kgx1×8
50kgx1×5

Cleans:
45kgx1×5
55kgx1×5

Regular Bench 2 board: 5’s
50kg
60kg
70kg
80kg
85kg
90kg

Abs on hyper: 5×20

15 minutes bike

Mini band pull aparts behind head: 5×15

Tall Snatches
35kgx2×5
40kgx1×4

Push Press (close grip):
20kgx10×2
30kgx8×3
40kgx6×3
45kgx5×3
50kgx4×3

Chin Ups w/purple band ass’t under feet:
4×6

12 minutes bike

Mini band pull aparts: 3×20

Highbar Squats:
65kgx10×5

Close Grip Bench:
95lbsx8×3
115lbsx6×3
125lbsx5×3
135lbsx5×3

RC mini band internal rotation: 5×15
RC mini band external rotation: 5×15

Overhead Squats: 5’s
30kgx3
34kgx3
38kgx3

DB bicep curls: 5×8/arm 18lbs

Oblique plate twists on bench w/10kg: 5×10/side

Hypers: 3×15

50 minutes racquetball

5 minutes bike

Legs Up Regular Grip Bench
50kgx8×2
60kgx7×2
65kgx6×2
70kgx5×2
75kgx4×2
80kgx3×2

Kneeling ring abs: 5×12

Skipping: 4×100

Lunges: 5×5/leg 40kg

Incline Bench Press: 3×8
95lbs
105lbs
105lbs

Cleans:
35kgx3×2
45kgx2×2
55kgx2×2
62kgx1×8

10 minutes static stretching

10 minutes incline treadmill walk
30 minutes eliptical

11:30 am
50 minute spin class

8:30 pm
30 minutes eliptical
1 minute walk/1 minute jog at 2% incline: 20 minutes
10 minutes walk
10 minutes static stretching