Trained legs today, had to be very careful not to irritate my hamstring, but I managed
Squat:
45x10
135x5
185x3
205x3
235x3
265x3+(5)
Front Squat:
170x3x8
One leg straight leg deadlift: only trained non injured leg
135x3x10
Hyper extensions:
10x3x12
Decline crunch:
3x23
That sucks bro. How’s the hammy feeling now? Have you ever done nordic ham curls? I started them a few months back and my sprinting’s already feeling less risky. Might help you decrease your chances of pulling that muscle again.
Ehh, hamstrings doing all right. Certainly not the best, can’t run at all, but I’m moving around okay. What’s a Nordic ham curl? I’ve never even heard of that one. First time pulling a hamstring, although my father says that apparently he pulled his all the time as a child, and so did my grandfather, so perhaps it’s just my turn haha
Overhead press:
45x10
115x3
135x3
150x3+(5)
115x3x8
Bench:
185x3x8
Dips:
13,11,11
Lateral raise:
20x3x12
Rear raise:
15x3x12
Face pulls:
40x3x12
Tricep pushdown:
55x3x12
They go by a lot of different names. Kinda like a glute/ham raise, but without the thighs resting on a pad.
The idea is to work to the point where you don’t need to use your hands. There’s a really good article about them somewhere on Bret Contreras’ blog if you want to read a bit about them.
I GOT INTO THE NAVAL ACADEMY!!! WOOHOOO!!!
How do you post youtube links like that? I tried the other day, couldn’t figure it out.
As for the curls, I’ve actually done them before haha. Our football coach had us do those a lot, I just never knew what they were called. I always did like them, should find a way to do them with the equipment available at my gym.
Deadlift:
135x5
225x5
325x5
365x3
410x1 (2)
Really wasn’t feeling good on my deadlifts today. Went out of town for the weekend, must have put me in a funk
Pullups:
7,5,4,3
Dumbell row:
90x3x10
Barbell row:
100x3x12
Hammerstrength Pulldown:
180x3x12
EZ bar curl:
60x3x10
Hammer curl:
22.5x3x12
Bench:
45x10
135x5
190x5
215x3
240x1 (2)
190x2x8
190x6
Overhead press:
115x3x10
DB Incline Bench:
65x2x10
65x6
Dips:
13,10,9
Laterals raises:
20x3x12
I just copied and pasted the link. My browser embedded the video automatically. Congrats on making the academy though. That’s awesome 
What happens next?
I report to Annaplis Maryland on July 1st to start Plebe Summer. Moment I walk on academy ground, I’m officially part of the class of 2019! First 8 weeks is supposed to be hell… But I’m excited! I love this stuff!
squat:
45x10
135x5
185x3
225x5
250x3
275x1+(4)
315 PR
Hamstring was pretty angry at me for going at the 315, so I wrapped it up here
Overhead press:
45x10
125x5
140x3
160x1 (3)
125x8
125x8
125x6
Bench press:
185x3x8
Dips:
15,12,10
Lateral raise:
20x3x12
Rear raise:
15x3x12
Trice pushdown:
55x3x12
Been in hilton head island, South Carolina this last week. Enjoying the hell out of my last spring break as a high schooler. Posted a video I made for a high school make beauty pageant (yeah yeah yeah, it was for a good cause alright?)
First day back
Medicine ball throws/ slams
Pullups
5,3,3,2,1
Damn I got fat on vacation. That was pathetic
Bench
45x10
135x5
165x5
190x5
215x5+(7)
165x3x8
Press
105x2x10
105x6
Dips
12,8,6
Still feeling fat
Push-ups
16,10,10,10
Dear lord how much did I eat
Lat raise
20x3x12
Rear raise
15x2x12
All raises superset with 20 band pull parts
2 mile run
Pullups
1,2,3,3
Deadlift:
135x5
225x5
280x5
325x5
365x5 (6)
Wasn’t really trying to push my deads today, just did enough to feel work and left a few In the tank
Chin-ups superset with 20 body weight squats
4,3,3,3
Jesus Christ I partied too much last week…this is so,e serious damage
Db row
90x2x10
Barbel curl
70x3x8
Shrug
135x15
225x15
275x10
315x6
225x15
135x30ish
First time really doing barbell shrugs. Never done much trap work, decided I wanted to do more. Feel like with my deadlift, my shrugs should be heavier, but 315 seemed pretty heavy. Idk what’s going on there…
Hang from the bar until falling off
Swim 30 minutes
Overhead press:
45x10
115x5
125x5
140x5+(7)
115x2x8
115x2
Db bench press
55x10
65x10
75x6
Dips
8,8,8
Band pull aparts with some upright rows
2 mile run
Pullups
2,2,2,2,2
Squats
45x10
135x5
190x5
225x5
250x5+(10)
Front squats
185x3x5
RDL
155x3x10
Hypertension 3x15
3 sets of decline crunches
Minute plank
Minute side plank
30 min swim
Cleans
135x5
145x5
160x8
Chin-ups
7,5,4,3
Tried something new here today
As many rounds as possible in 15 min
225 dead lift x5
10 push-ups
Run up and down length of basketball court
Managed to hit 12 rounds. Freaking brutal, still sore from yesterday’s squats, this was hellacious. Maybe those crossfit guys are onto something…
Pullups
6,4,3
Bench
45x10
135x5
175x3
200x3
225x3 (5) HUGE PR
175x3x8
Press:
115x2x10
115x3
Dips:
13,10,8
Push-ups
15,15,13,12
Lateral raise
20x3x12
Rear raise
15x2x12
20 band pull aparts between all raises,
2 mile run