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Legs feels better, hamstring tendon is sore and feels like knots.

Massage on Friday should do the trick.

Nah he beat me by 2 steps but I have like 60lbs on him so I consider it a win.

Feels a lot better today, just feels like a sore knot now in a few spots.  Will just rest n go to work and do walks tomorrow.  Wednesday hit upper body and just walk the other days, next week should be a light workout week with jogs and light hammy work.

Well after airsoft I was challenged to a race and pulled my hammy.  This week will be just rest, recover, later on stretch n see how it is.

Weight: 259
Cleans for warm ups: up to 185
Deadlift to 315x6x4x6( last with straps)
All double overhand
Some lat pulldowns, biceps etc nothing major, typical back work.

Tomorrow is legs and a run

Nothing yesterday, my sleep has been fucked, Monday night I slept til 330am, the next night I slept til 1 am, today I woke up at 230am then slept from 430 to 8am.

So yeah it's all over the place.

Road run: 1.8 - 1.85 miles: 14.52, previous or was 15:20

I still feel like shit on the first 3 minutes because it's all an incline and I instantly get heavy legs.

The better I get at this run hopefully it'll transfer to a regular flat run.  If I can get my half mile time on from like 4:30 or whatever to 3:30 I'd be happy.

The best physically and cardio wise that I've felt while running in a long time.

I was slow because of burping fucking up my breathing and about a mile in I felt a poo coming on.

Stopped at 1.93 to run to the bathroom.

If I didn't have those issues then I was at 6mph at the start then up .3 to .5 every .25 miles.

Anyway gonna finish this up then have a push day

Oh press to 185x3 then safe press to 210
Safe press is usually on a yoke but it's a fluid motion of dipping under the bar, racking it and pressing it all at once.

95lbs for Max reps in 5 mins
101 reps.

Now giant set with dbs n cable work

21-15-9
Db side raise - db flat press - db tricep extension

Cable flyes and push downs.

Felt good but I woke up at 330 n couldn't get back to sleep n I ate beforehand which I never do and makes me feel shitty but I was hungry haha

Yeah I'm back on afternoons next week thank God

I will sleep til like noon then hit the gym
Plan is legs, back, arms

I will possibly do a run to the hs and back, not sure how far it is but it'd be a good warm up

Gym is closed the 3rd wk of August so still got time.

Quick workout
Oh press to 185x5 then dropped to 135
Deadlift to 315x6
Bench to 225x3x2

Giant set
21-15-9
Db raises: 25-30-35lbs
Db flat press: 50-60-70
Db rows: 60-60-60

Done in a half hour, I was on the maxim all night so I was moving around quite a bit.