5 minutes bike

Mini band pull aparts: 3×15
Mini band pull aparts behind head: 3×15

52.9/24 KB Swings: 3×12

Squat: 3×8
231.5/105

RC mini band internal rotations: 3×15
RC mini band external rotations: 3×15

Close Grip Bench – 3 board: 5’s
154.3/70
165.3/75
176.4/80
187.4/85
198.4/90

Stability Ball Crunches: 4×20

15 minutes bike

10 minutes bike

Mini band pull aparts: 5×15
Mini band pull aparts behind head: 5×15

Close Grip Incline Bench Press: 7’s
88.2/40
88.2/40
110.2/50
110.2/50

Ab Roller: 3×12

Walking BB Overhead Lunges (snatch grip): 3×8/leg 44.1/20

Side bends w/52.9/24 KB: 5×15/side

DB Flies: 3×10 23/10.4

Chin Ups: 3×1

5 minutes bike

Legs Up Bench 1 board: 5×5
154.3/70
165.3/75
169.8/77
176.4/80
180.8/82

10 minutes bike

I feel like garbage today, so just did a bit of bench and went home and slept.

15 minutes bike

Mini band pull aparts: 5×15
Mini band pull aparts behind head: 5×15

Walking Lunges: 3×8/leg

Squat: 6×4
209.4/95
224.9/102
235.9/107
246.9/112
257.9/117
269/122

Mini band internal rotations: 6×15
Mini band external rotations: 6×15

11 minutes bike

Medium Grip Bench: 5×5
143.3/65
154.3/70
165.3/75
176.4/80
181.9/82.5 (1 board)

Stability ball crunches: 3×20

Conventional Deadlifts off 2 board: 4×7
154.3/70
176.4/80
209.4/95
231.5/105

My lower back wasn’t feeling great after benching, so I didn’t want to push it on deadlifts.  Also feeling a bit low on energy, so still trying to get my body to recover from being sick.

8 minutes bike
Solo Pfister Hypers w/12/5.4 ball: 3×10
10 minutes bike
Chin Ups: 5×1

Feeling pretty rotten and lacking energy today.  I was up most of the night on the 23rd throwing up, so am pretty worn down, but it’s Christmas day, so I needed to get a little workout in!!

40 minutes racquetball

10 minutes bike

Mini band pull aparts: 5×15

Squats: 4×6
220.5/100
231.5/105
242.5/110
253.5/115

Abs on stability ball: 5×20

DB Lateral Raises: 5×12 10/4.5

RC mini band internatl rotations: 3×15
RC mini band external rotations: 3×15

Close Grip Bench: 10 to 2
10 @ 143.3/65
8 @ 154.3/70
6 @ 165.3/75
4 @ 176.4/80
2 @ 187.4/85

Sumo Deadlift: 5×5
220.5/100
235.9/107
253.5/115
269/122
280/127

Chin Ups w/purple band ass’t under feet: 3×5

Hypers w/25/11.3 plate: 3×12

8:00am
1 hour racquetball

5:30pm
Walking Lunges: 5×10/leg

Skipping: 5×100

15 minutes bike

Mini band pull aparts: 5×15

Mini band pull aparts behind head: 5×15

Skipping: 3×100

24kg KB Swings: 3×12

Chin Ups: 4×1

Clean & Jerk:
35kgx1×5
45kgx1×5
50kgx1×5

Kneeling Ring Abs: 5×15

Ab Roller: 3×12

Solo Pfister Hypers w/12lb ball: 3×12

10 minutes bike

Mini band pull aparts: 5×15

Mini band pull aparts behind head: 5×15

Medium Grip Legs Up Bench: 3×8
50kg
57.5kg
65kg

Medium Grip Legs Up Bench 2 board: 3×8
75kg
77.5kg
80kg

Conventional Deadlift off 2 board: 4’s
100kg
105kg
110kg
115kg
120kg
125kg

Squat: 4×8
225lbs
230lbs
230lbs
230lbs

Legs Up Bench: 5×5
67.5kg
72.5kg
77.5kg
80kg
80kg

Purple band ab pulldown: 3×15

Had to run into Regina after this, so it was just a quick workout with as much time as I had.