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ab wheel is tough with soreness, for sure. good thing to stick with, though.

Landmine Skwaats reps were 5-10 range
1 plate, 1 plate+ quarter, 2 plates, 2 plates+ quarter, 3 plates, 3 plates+ quarter, 2 plates+ band, 2 plates for 2 sets

DB squats: 100lbs for 3x10

hammy curls: idk a lot of them

then some diesel ass biceps

gonna do the roller soon

As much as im not a fan of it, my cardio needs to start going up and I cant be too focused on strength right now or size for that matter so im going to do this week for now on

Monday= Wheels n bis
Tuesday= chest n tris
Wednesday= Rich Froning day
Thursday= Back
Friday= Rich froning day with a focus on shoulders


As much as i dont like crossfit nowadays, it did give me some good ass cardio and if im correct ill be in the academy by June Im hoping.  I wont go too nuts on the Froning days, no high rep snatches n cleans, ill stay away form olympic lifts all together.  Im thinking something like this

WOD: Jackie( KM Row, 45lb thruster for 50 and 30 fatman pull ups
          Rest
          some kind of 10 min wod
          Rest
         End it with a short circuit prob 3-5 rounds of wallballs n jumping jax or push ups or some shit in the pool room

Froning day 2

DB circuits for shoulders like normal
some kind of wod
rest
triceps
end with some wod in the pool room

Yeah I think i was just in panic mode lol  ill just stick with about 45 minutes of low intensity even though its super boring.

Had to work all day and just didnt get any calories in, ate power bars but it was like maybe 500 from 9am-5pm so not going to waste my time doing chest tonight, going to do it in the AM tomorrow

Didn't get to that gym today, just wasnt feeling a 30 minute drive to go lol

I went to my gym instead and did this

Giant Set 1- 10 reps each for 5 rounds
Bench- 205lbs-185lbs no legs(had them straight out resting on DBs that i was using for flyes)
Incline DB press-60lbs
Flyes- went from 30-50 by 5s

Giant set 2- 5 rounds 10 reps or so each
DB oh Press- 50lbs
DB side raise- 20lbs
    -I used 20 because Im trying to isolate them and i havent been able to really do that in a long time, my traps n what not will get more involved on them so went light
45lb plate front raise

Machine press- drop set from 200lbs-100lbs, drop by 20lbs
rotator cuff work

40 min walk- around 2 miles on the track, not doing the treadmills n shit anymore

Gonna go rock out furious 7 again soon and tonight will be rear delts, triceps, abs, obliques, calves

Ive slacked off this past week, just unmotivated n the chicken i bought was bad so ive had to do a IIFYM type of week.  Im going to throw in a tabata workout before my walks to get me going.  Its starting to be nice out so ill get the bumpers out n do them outside.

Wheels tomorrow will be heavy landmines with form on back squats practicing my breathing n working on mobility

I did 8 mins not 4 mins and switched KB Swings with jumping jax, cant do them in the pool area.
35 minute walk, a bunch of slow fat old chicks went on the track at the 30 min mark and just held me up so by 35 i said fuck it

groin is still tight but not as bad as before

Bent over row: COmpletely fucked up the weight count lol I didnt mean to go as heavy as i really did
95x10
135x10
155x10
175x10
195x10
215x5-8
245x5-8
265x5

DB row with a band to give it a vertical and horizontal pull on it
60, 70,80,100, all 10 reps

lat pulldown, no need to get into those really lol

some biceps and ab work with the ab wheel

warmed up with 5 sets on the chest press machine, kept it around 10-15 reps and same with the tricep extension machine

Flat DB press- 2x100x15
superset
Flat DB flyes- 25, 35lbs used for 10-15 reps

Incline DB press- 75x2x10
superset
Incline DB flyes- 45x2x10

push ups on an incline for idk 6 sets of 10 or something

tricep work

lat pulldowns for 4 sets and some straight bar curls for my pump session