July 9th

AM - BSq mod + RDL/Dip + SL int

A. Back Squat @ 20X1, 1 rep @ 90% RM x 5 sets, 3 min

B. Romanian DL @ 20X0, build to a tough 5

C. CGBP @ 20X1, 2 reps @ 85% RM per min for 10 mins - stop if you can no longer make 2

D. DB Split Squat @ 30X0, 15 RM per leg - lots of rest b/t legs, goal is 50lb/hand

A. Completed @220#, felt heavy

B. 183#

C. Complete, felt good @ 130#

D. 50#... this was really tough but it was my only set. I picked up the 50#s and just made myself do it, it was so long and terrible I didn't want to try anything heavier and not sure if I could get 15 reps at anything higher, the last 3-4 reps were a grinder on each leg. Happy with this though, these have come a long way. 

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Did this work out beginning at 6:30am, not my usual time but I enjoyed it today. Got to the gym and it was straight to my training, many times I will coach before I work out. Less time to think, and focus seemed better today. 

PM - Running Z1

20 min Run @ 50%

Did this in the neighborhood, kind of hilly but I tried to stay on the flatter streets. Enjoy these runs, peaceful, mindless and just a great change of scenery.

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