All about speed today.
BPAs
5x10
Circuit
5 rounds 10 reps
Landmine squat
Landmine press
Landmine rows
2 min rest between sets
Moved as fast as possible keeping full range of motion.
Hard to setup the landmine attachment with this asshole in the way 
Just felt like showing off my T Nation swag!
Great job. Suns out, guns out. Looking fit!
Thanks! Pretty sure the fit part is a lie, but I didn’t die this morning so I have that going for me!
Damn. The girl has some gunz.
I need your Biceps Gauntlet
Sounds like a great nieces Malibu. I had to to the same thing.
Didn’t want to but…
I finally jumped up grabbed my knee sleeves, yelled Hooyah! at Jed and went out to pay the piper.
Had to take out a couple of wasps before I got going.
BPAs
2x20
Ham curls
3x10/10
Squat
1x10/45 watched a Tom Platz reel over the weekend. He said to act like you are drowning and trying to keep your head above water. This really worked. Definitely felt more in the quads.
1x5/65
1x5/85
1x5/105
1x3/115
1x3/125
BSS
3x10/ea
Push ups from bench
Ring rows lower the straps
5x5x5
Hanging knee raise
2x10
My battery died on my blower so I had to wrap it up.
Left lower trap was very pissed by the time I went to bed. So…
Active recovery
Airdyne = 1 song-ish Heart
My new earbuds will change the track if I move my head/jaw. Never had any do that before. Anyway, started out with Magic Man ended with All I Wanna Do
Bird dogs
Cat/cow
Open books
Deadbugs
Foam roller T spine stretch
Hip CARs
PVC pipe windmills
90/90s
Hip thrusts
Blah, blah, blah
Wu= some
BPAs
Band Lat pulls
BP
1x5/45
1x5/50
1x5/55
1x5/60
1x5/65
1x5/60
1x5/55
1x5/50
1x5/45
DB BP
2 Dropsets
25,20,15s
BB rows
3x10/65
Couple rounds of push-ups and Ring rows
Thank God!
That 66* morning is great! Cool mornings make these hot days nearly bearable. Here, we’ve settled to the mid-90s, gonna be 96 today, and it’s much more manageable than 100+.
Well, they already cut the rain chances down for next week and upper the temps so… whatever.
Feet, ankles, legs cramped up four times last night so not much sleep. Not what I had planned today but… I did do something.
All seated
BPAs
R.delt raise
Lateral raise
Fr. Raise
3-5 sets
10-20 reps
Started with 7s ended with 10s
Arnold press
4x10/10s
Upright row
3x10-15/ baby ez bar +10
Skull crushers
3x10-15
Curls
One set to failure
Hammer curls
Lying leg raise off bench to reverse crunch
Messed around until it got too hot.
5x10
Push ups/ ring rows
Trap bar
5x5/140
If I make to the gym this afternoon, fine. If I don’t, I don’t.
So much for a break in the weather. 
Did ya melt down there? 
I hope you’re hanging in there and keeping cool!
Not quite, but almost! Today was terrible.
Ended up push mowing/ bagging grass, window washing (LOTS of ladder up/down) this week, followed by an extra favor for my peep that’s going in for a lumpectomy Monday.
One of the little deer that come drink water out of the bird bath got hung up in the fence died I hate that. First time in 30+ years one has ever done that.
They are saying a cool front is coming and will drop the temps to 98 with a slight chance of rain. Or course they said that last week, and they lied.
I’m so glad you’re still kickn’ and not letting life kick you. I’m sorry it’s been rough - but that “cool front” sounds, uh, hopeful?? If it makes you feel any better at all, our heat index here was 110 degrees for three days last week, so we got a taste of what one of your “cool” days feels like. lol
What’s this member coach thing? I guess I’ve been away too long.
Certain special people got to be moderators.
CL must’ve been had good behavior while I was gone
Holy shit! Long time, no see. Thanks for stopping by.
How are things going?
