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Skwaats

did doubles up to 305 or 315, no pain or discomfort in my groin so thats a good sign
Then i did front squats with a normal front rack but I'm nowhere near as flexible as I was so I didnt want to go above 225

Hammy work

Stiff legged rack pulls: started with the BB a few inches away from my shins so it put more stress on the hammys, worked up to 275

then some hammy curls and bicep work

The first day of taking the supplement for the beta test- i mean it woke me up and gave me a little bit of energy, nothing amazing though

20 minute run, was fairly easy and felt good

DB standing OH press for 10-15 reps each from 30s-70s by 5lb increments

DB side raise and bent over raises for rear delts
     -  Those were 4 sets of 10 each or so

Im going tonight to do my Tabata and another run to make up for yesterday, couldnt do tabata this morning because my phone was dead

Nothing this morning, going to relax, watch the CF games at noon and wait for the pre-workout to come from UPS that I gotta beta test and use it for a workout later tonight.

I think tonight is do do do shoulders

Probably nothing too bananas just a 20 min run, some DB work, tricep work, grip work and tabata

So i completely fucked up the tabata but I couldnt remember what I wanted to do.

20 minute run: tried to use the GPS but it wouldnt get a signal inside so thats kinda pointless, if I can I'll go out onto the track tomorrow and do my run

Bench- worked up to 270x3
            close suicide grip spoto press: 185x3x5

Incline DB Hex press- worked up to 70s for 10
couple sets of DB flyes

Tabata 3 sets of 8 rounds

Rounds 1,5: thruster
Rounds 2,6: front leaning rest
Rounds 3,7: kb swing
Rounds 4,8: wallballs

I did 1 set of this and thought it wasnt bad so I should do another set, did another one and thought well now im breathing a lil heavy lets do 1 more.

tonight i will finish up with shouldaz and triceps

Going to see a whole new animal, also i got chosen to be a beta tester for idk lol idk if the brand is Altius or if thats the product name

on Friday I did some shoulders, nothing too amazing to report. I just downloaded a new tabata timer with the new running GPS app so it will be easier for me to see how far I am really going in my 20 minute jogs.

30 min AMRAP

50 jumping jacks(forgot i dont have a jump rope no mo)
10 push ups
50 wallballs

I went out the gate too fast on the first round and went unbroken, I havent done wallballs in a long time so my legs cramped up after the first round and made it worse as time went on

i had about 3 minutes left on my last 50 wallballs and when I got to 25 i felt so sick(85-90 degree room) i called it quites

total reps: 525 reps

I received my new reactive slingshot in the mail and dicked around getting more volume work in on the bench, working with sets of 15 from 135-225 and back down.