WEIGHT: 178
SORENESS: none
ACHES/INJURIES: none
MENTAL STATE: pretty good
- warm up
- 2-on-2 half court x 15-20 mins
we won. i had a couple nice layups off cuts to the hoop and a couple of brutal jump shots. also i was playing D on a 6'5 guy. that shit is hard.
- DLRVJ x a bunch
was tired from the 2-on-2 because i'm out of shape, but still managed to dunk the miniball once and have a bunch of near misses. some easy 33+ toward the end. encouraging.
- assisted natural GHR x 8,8,8
- circuit x 4
-- cable hip thrust 130 x 10
-- pull down 90 x 10
-- dip x 10
minimal rest between exercises, ~60s between sets
- circuit x 2
-- DB shrug 65s x 10
-- DB curl 25s x 10,8
-- rear delt flyes 12.5s x 10
- decline sit up 35 x 8+2 (last 2 reps concentric with bar in front of neck)
- stretch
man i've gained 5 pounds in the past month. well, probably the past week and a half, what with vacation and all the ad lib eating. never used to happen to me, that i know of. it all goes to the low back. will cut down on sweets and booze for the next week and see where i'm at. part of it could be water retention from creatine, come to think of it.