Wu=
GG/BG
Air squats
Squat
1x5/bar
1x10/bar
Top half overload from pins (12)
1x5/115
1x5/135
1x5/155
1x3/175
1x1/195
1x1/200
long iso hold at of last rep of each set
Squat
1x5/85
1x5/95
1x6/110
2x10/85 I may have been able to hit the 20 rep widowmaker but it’s hot and I didn’t want to die so I reracked the bar for 60 seconds and grabbed the other ten
Belt squat
3x10/50
BSS
3x10/BW
Leg ext
1x50/30
I can already tell I am going to hate myself later 
The website won’t let me like this so I owe you 1 heart
Thank you!
Excellent!
And for those of you who don’t visit the flame free thread.
I didn’t workout Sat because this was right outside my gym. I was waiting for it’s mom to come back and get it. No, I wasn’t being lazy.
On a brighter note… I did get my heavy mostly filled. I thi k it will settle some and need to be topped off after a bit
And this is just because I like it. My Jimson weed in full bloom. There were actually a few bees working the flowers. I have seen very few this year so I was happy to see them busy
I saw you say this somewhere else. What is up with that ?
I like too many posts apparently, and it linits how many you can do in a 24 hour period.
Hung the heavy bag inside the gym just to get a feel for it. Holy crap! Where has this been all my life???
Need more room. Will work on bringing the big swing set frame down from mom’s and hang it from there. Outside, in the wide open spaces 
That was sooooo satisfying.
I have NO idea what the hell I am doing but it was great!
Spent 15-20 “working” it. I think that’s what it’s called. Could have spent longer but didn’t want to wreck myself so bad I couldn’t use my arms. Forearms definitely knew we were doing something different. Worked up a good sweat and probably some horrible pain later. Definitely going to order some gloves. That was awesome!
Note to self… pick up more ibuprofen 
Thanks for all your help and encouragementon this @hel320
Did a short complex 3 rounds
Farmers carries
3xwhatever/25 lb grip plates 10 shrugs at the end
Med ball throws
3 trips
10 push ups off the rack pin
Congrats on the heavy bag. Those are definitely a great workout. It’s fun to do new stuff that keeps you in shape as it helps to break up the monotony of the same ole thing.
Thanks! My gloves are supposed to be here tomorrow so I can go another round Thursday.
Great job getting the heavy bag up and it sounds like you had fun. You may also want to consider some wraps to wear if you are having any pain in the wrists. Heaps of good tutorials and resources online for using the heavy bag. Just search heavy bag drills. Most of these involve practicing a single punch like 1 min of jabs, then hook, then uppercut etc. and are then followed by some simple combinations, like jab cross or jab hook. These drills are a great way to learn the movements and get warmed up, and then its up to you how you go from there. I like to use 2 min rounds with 30 sec rest between. 5-10 mins of drills followed by 5 x 2 min rounds is a great 25 min workout.
OMG the heavy bag is amazing
Good. Looks like they give wrist support too. Most common injury on the heavy bag is trying to hit hard with wrists not straight. Whale away.
Wu=lots of circles
PVC pipe
Twist thingys
Blah, blah, blah
Left shoulder blade pretty crunchy this morning. I guess the shrugs pissed it off.
OHP
1x2/bar
1x3/bar
3x5/bar shit already hurting 
Incline DB
2x10/20s
3x10/15s
Landmine press
3x10/bar
Upright row
SS
Front/BTN
3x10/ez bar
Front, lat, RDraise
3x10/5s
BPAS
Dead hangs thrown in
Tried out my new gloves this morning. Don’t fit quite right. Not the gloves fault. My old skeletor hands fault. Ended up taping the left one with horse tape before the glove, worked out great. Mucho better. Will do both next time. Will have to run by TSC and pick up some more.
By the time I figured all this out spent 30 mins or so working the bag.
Debated a good while about posting this. The heaviest I have been in well over a decade. 140lbs We’ll see if this gets rid of some of the pudge, but not too much. I am pretty happy with my size right now.
I think the word I am looking for is recomp.
Ass was dragging by the time I got home last night. Rest day today.
Brain is working on a plan to finish out the summer.
Superfood anyone?
Jujube is supposed to be the “fruit of immortality” this thing is absolutely loaded this year. I should live forever! Not really, the critters always eat them before I get any… lol
Might want to invest in some training hand wraps to use before putting on the gloves. Lots of “how to wrap your hands” instruction on line.
There you go.
