4 Days of Glory

It's been a mighty good week.  I often measure my week by how well training went, how much sleep I got, or by other immediate positive factors.

This week has been 4 days of glory because I have super busy.  Super busy means I pay all my bills on time, super busy means I get a paycheck, super busy means (most importantly) that I'm doing a good job at what I do for a living.  This all pleases me.

With all that in mind, I had some solid training sessions.

Monday Nov 15th
Bike sprint intervals 15 mins

Tuesday Nov 16th

AM session- 30 mins treadmill

PM session-
MAF

Military-135X8, 135X5, 165X3, 185X3, 210X5 (These were not very good, I am going to leave overhead press out for a week or two to hopefully rest up and get over this shoulder issue)

DL- 135X5, 315X5, 405X3, 475X4, 475X4, 475X4, 475X4, 540X2, 540X2, 475X11
(First 2 work sets were touch and go)

GHR-X12, X12, X14
Weighted sit-ups- 3 sets of 10 w/45lbs
Push-ups X10, X10, X10
Chins-X10, X10, X12, X15

Prowler- 3 singles


Wednesday Nov 17th
Bike sprint intervals 15 mins

Turds-day Nov 18th

AM session- 30 mins treadmill

PM session

MAF
DE Squats (reg bar, no box)  Blue bands + 275 X2 (6 sets)

2 Board press- 235X3, 275X2, 315X1, 355X1, 355X1, 355X1, 355X1, 355X1, 355X1
 Down set, No boards-275X11

DB rows- TUT 40sec, Rest 1:30  3 sets @ 120lbs (avg 18 reps)

DB incline- TUT 40sec, Rest 1:30 2 sets at 90lbs (avg 10 reps)

DB external rotations/retractions-3 sets of 12
Cable pushdowns-3 sets of 20
DB curls-2 sets of 20
Chins-3 sets of 10
Lat pulldowns-1 set of 15 (narrow grip)

Good times!