Vanilla Gorilla Log

Training Training Logs
741

6.28.16
WU: walk, push ups, pull ups
Med ball throw
Bench: 45x10, 135x5, 225x3, 275x2, 310x5, 290x5, 270x14
machine row: 130x8x6
DB OHP: 65x8, 70x8x3
body weight row: bw x 10x4
face pull to external rotation: 80x10x4
run
jiu jitsu

Grade: b
location: arc
diet: green
sleep: 7:11- 69% - HR 41

Comment: overall not a good or bad training day. got my ass beat at jiu jitsu. Feeling the blue belt blues. At a competitive gym, but when you get your ass beat it’s very humbling. I’m still liking this program. Hitting all the numbers. Pausing the first rep of the movement.

Thankful: ending intern year

Thought: When a man cannot choose, he ceases to be a man. Stanley Kubrick

God bless, vigilance and virtue
DF

742

6.30.16
Deads sumo: worked up to 475x5, 475x3x3
Front squat: 245x8x3
farmers db: 110,110x150 yard x 2
Sprints

7.2.16
OHP: 165x5, 155x5, 145x12
close grip bp: 250x8x3
pull up, rows

7.3.16
sumo dead: 315x3x3
Squat: 135x5, 225x5, 315x3, 405x1, 430x3, 405x4, 380x10
single leg RDL: 70x10,10x4
bss: 40x10,10x4

7.4.16
Alumni basketball game

7.5.16
Bench: 45x10, 135x5, 225x5, 275x2, 315x1, 325x3, 310x4, 290x12
diesel row: bw x 10x5
Push press: 135x5, 185x6x3
face pull: 90x10x5
pull up: bw x 8x5

comment: feeling a little sore from the alumni tourney on Monday. Haven’t played basketball in a while and my knees are sore. feeling like an old man. Started second year. Sleep has been a little better. Back out of my routine as I adjust to more clinic. Will try to get read and walks in the AM with the extra time.

thought: If we could just find out who’s in charge, we could kill him. George Carlin

Thankful: for getting to see some old friends

God bless, vigilance and virtue
DF

743

7.14.16
front squat: 165x5, 185x5, 195x5,210x5, 225x5
pull up: bw x 5 x6
a. db incline: 75x8, 85x8, 95x8x4
b. disel row : bw x 8x5
c. db row: 85x8, 95x6, 110x6
a. db over head 40x20x2, 35x20
b. face pull 95x15x3
c. shrug: 315x10x3
sprints

7.16.16
power clean: 185x3, 205x3x2, 215x3x2, 225x3x2
cable pull through: 110x10
squat: 380x8, 355x8, 330x20
pull up: bw x 8
a. speed bench: 225x3x9
b. row machine: 130x5x9
jiu jitus

7.17
jiu jitsu open mat

Didn’t realize it’s been this long since I’ve posted on my training log. Will have to get back on track with this. After getting through 12 weeks of the program I felt like I had pretty good results. I’m going to go to texas method and cut out the deads for a while to allow my hip to heal more. Box squats don’t seem to bother my hip much. Will get in to train today for my birthday and keep working. Overall I’m feeling a little more recovered.

thankful: for a great year

thought: set goals and achieve them

god bless, vigilance and virtue
DF

744

7.18.16

broad jump: 3sx5
cable pull through: 110x10x4
Box squat: 45x10, 135x5, 225x5, 315x5, 350x4x10
Pull up: bw x 5x14
close grip bench: 225x3x9
cable row: 205x6x9
Hex bar rdl: 245x12x4
incline bench: 205x8x4
face pull: 80x20x4

location: arc
diet: red
sleep: 7:14 - HR 39, 83%
grade: B+

Comment: really pushed through this session. Got a nice steak last night for my birthday. RDLs felt ok. cable pull throughs didn’t help much for a warm up. Overall, it was a good session. Life has been a little less stressful.

Thankful: for my family

Thought: Birthdays are a reward for having shown up 365 days in a row. It’s like getting a badge for attendance. Gina Barreca

God bless, vigilance and virtue
DF

745

7.20.16

med ball throw: 12x10
front squat: 45x10, 135x5, 185x3, 195x3, 210x3, 225x3, 245x3
pull up: bw x5x7
bench: 45x10, 135x5, 225x5, 290x8, 270x8, 250x10
db row: 70x8, 90x8, 120x6x4
volleyball

comment: stress was way high, got in and got out quick. squats felt very easy My hip has been slowly improving, but still giving me issues from time to time.

thankful: for family’s health

thought: I believe every human has a finite number of heartbeats. I don’t intend to waste any of mine. Neil Armstrong

god bless, vigilance and virtue
DF

746

7.22.16.
jumps
hang clean: 135x3, 185x2, 195x2, 205x2, 215x2, 225x2, 235x2x3
box squat: 45x5, 135x5, 225x5, 315x3, 355x10, 330x10, 305x21
push press: 45x5, 135x5, 185x5, 205x5, 215x5, 205x5
Pull up: after each set bw x 5

7.23.16
jiu jitsu

7.24.16
push up
pull up
split squat
goblet
skull crush
db curl
sprints
Handstand work

7.25.16
jumps
box squat: 390x3x10
bench: 225x3x9
Pull up

7.26.16
jiu jitsu

7.27.16
med ball toss
front squat: 195x5, 210x4, 225x3, 240x2, 255x7
bench: 45x5, 135x5, 225x5, 270x8, 250x8, 230x17
shrug: 225x20, 315x8,8, 365x8,8, 405x6,6, 455x5,5, 315x10,10
pull up: bw x 5 after each set
jiu jitsu

7.28
jiu jitsu

7.29.16
broad jumps
hang clean: 185x3, 205x3, 215x3, 225x3x5
box squat: 135x5, 225x5, 315x3, 365x2, 380x8, 355x8, 330x18
push press: 135x5, 185x3, 195x3, 205x3, 215x3, 225x3, 185x8
Chins: bw x 5 after each set
Handstand work
jiu jitsu

7.30.16
sprints
push up
pull up
lunge
goblet squat
curl
tris

comment: overall training is going well. I’m hoping that avoiding pulling will let my hip heal. We will see. Finished up my sports medicine rotation and I really liked it. It solidified that I’ll probably end up doing a fellowship. I’ve been having multiple OBs and it’s been impacting my sleep on the weekends. I’ve really enjoyed training jiu jitsu more. I feel like my muscular endurance has improved as I’m able to tolerate the higher rep squats a lot more and the front squats are starting to feel more comfortable. I’m concerned that my time is going to get more compressed as I start the part time MBA program and I potentially will start moonlighting.

thankful: for a good rotation

Thought: Pray as though everything depended on God. Work as though everything depended on you. -Saint Augustine

God bless, vigilance and virtue
DF

747

8.1.16
Jumps
box squat: 315x5x3
pull up: bw x 5x 5
speed bench: red bands x 185x3x9
pull up: bw x 5x9
GM: 205x5x6
farmers walks: 90x30 sec x 3

8.2.16
jiu jitsu

8.3.16
med ball throw, push up, pull up
front squat: 185x3x3
pull up: bw x 10x3
bench: 45x5, 135x5, 225x5, 275x3, 295x2, 310x8
pull up: bw x 5
shrug: 315x10, 365x8,8, 405x6,6, 315x15,15
abductors, hip up, clam shell
sprint

8.4.16
jiu jitsu
walk

Comment: this week has been a reload which has come at a good time. Everything is feeling ok overall. Trying to get back into the groove. I’m intermittently getting stressed out.

Thankful: for having a couple laid back days

thought; Strength and growth come only through continuous effort and struggle. Napoleon Hill

God bless, vigilance and virtue
DF

748

8.5.16
Walk

8.7.16
jumps
box squat: 340x5x8 - 60 second rest
pull up, lat pull over
speed bench: 225x red band x 2x9

8.8.16
Cardio

8.9.16
Walk
Med ball toss, pull up, push up
Front squat: 135x4, 185x4, 205x4, 225x4, 250x4
Bench: 45x5, 135x5, 225x5, 275x10, 255x10
Machine row
lunges

Comment: well last thursday I messed up something in my ribs pretty bad at jiu jitsu. Didn’t sleep much that night and still have a lot of soreness into this week. Lifting was pretty shitty on Sunday and I’ll probably try to keep everything lighter if I go in today. Frustrating set back and frustrating to get injured while training. Pretty big damper on quality of life.

Thankful: for blue emu

Thought: Every day brings new choices. Martha Beck

God bless, vigilance and virtue
DF

749

8.11.16
wu: jumps
wo:
squat: 45x10, 135x5, 225x5, 315x3, 355x10, 330x10, 305x25
pull ups: bw x 4 x 7
OHP: 185x2x8
Deads: 225x3x3, 275x3x3, 315x3x3

8.12.16
cardio

8.13.16
orientation

8.14. 16
wu: jumps
WO:
squat: 380x3x8, 90 sec rest
bench speed: red bands x 195x3x9 - 3 grip

8.15
Dead convo: 225x3x3, 275x3x3, 335x3x3
DB row: 100x5,5x3, 110x6,6x3, 120x6,6x3
cardio
KB

8.16.17
WU: med ball throw, push up, pull up
WO:
Front squat: 135x5, 195x3, 225x3, 245x3, 265x3
Bench: 45x10, 135x5, 225x3, 295x8, 275x8, 255x12
a. pull up: bw x 5x13
b. face pull: 80x10x13
BSS: bw x 20x2
OHP db: 45x20x2
sprints, monster walks
KB

Comment: Well training is slowly improving. My rib is slowly improving, but I’m not back to 100% and I haven’t been able to go to grappling in close to 2 weeks. My goal is to get some training in by this weekend. The next couple of weeks are going to be fairly strenuous. I start class up, I start inpatient again, I start covering football and I start on nights. The whole thing is a mess, but I’m excited to learn and challenge myself. I got my full medical license this past week as well. I need to stay positive, keep reading, and keep pushing myself physically and mentally - while not being an idiot and allow myself to heal. I feel as though my squat is more locked in than ever, my bench is doing ok but has suffered with less direct arm training, and my dead is still impacting my hip.

Thankful: for a great orientation and the opportunities this new program will bring

Thought: It may be hard for an egg to turn into a bird: it would be a jolly sight harder for it to learn to fly while remaining an egg. We are like eggs at present. And you cannot go on indefinitely being just an ordinary, decent egg. We must be hatched or go bad. C. S. Lewis

God bless, vigilance and virtue
DF

750

8.18.16
Squat: 380x8, 360x8, 330x8
OHP: 215x2x6
pull up, shrugs, face pulls, cable pull through

8.21.16
Squat: 415x3x8 - 2 min rest
Pull up: bw x 5x10
Speed Bench: 230x2x9
Deads: 365x2x5

8.23.16
Front Squat: 2104, 2353, 2552, 2808
Bench: 315x5, 295x5, 275x8
Sprint

8.25.16
Squat: 410x5, 380x5, 360x10
DB OHP: 40x20x3
pull up, shrugs, face pulls, cable pull through

8.28.16
Squat: 340x5x3
Bench speed: 225x3x6
RDLs: 275x10x3

8.30.16
Front Squat: 195x3x3
Bench: 335x5
Sprint

9.1.16
Squat: 430x8
DB OHP: 60x8x4
pull up, shrugs, face pulls, cable pull through

9.4.16
Squat: 365x5x5
diesel row: bw x 10
Bench speed: 225x double redx3x9
DB row: 95x5,5x9
Convo, sumo dead: 315x3,3x5
face pull, pull up, cable pull through

diet: overall moderate
weight: 215
grade: overall B

Comment: rib is still improving. Training has been consistent. Haven’t been back to jiu jitsu in roughly a month because of the rib. Started the MBA program and my inpatient rotation. Started on nights which impacted my sleep quality. My time is more limited and the above is just a general template of my training. I’m about ready to get back into grappling which will be nice. I’m going to try to go at least 2x a week until I’m done with this rotation. MWF I’ve been starting to re-implement some running into my training. So far it’s been going well. I’ve been intermittently doing kettlebell work as well. My reading time has primarily switched to business reading as well. I’ve delivered about three kids in the past month which has taken up a lot of my free time as well. I still have a feeling it will be about a month until I get back into any sort of routine with training, school, my rotation, reading a grappling. In the meantime it will be bare bones training with lifting T, Th, Sun and running/read and walk Sat, Mon, Wed.

Thankful: for the MBA program and getting through the deliveries

Thought: The great aim of education is not knowledge but action. Herbert Spencer

God bless, vigilance and virtue
DF

751

9.6.16
WU:
WO:
Front Squat: 135x5, 195x3, 225x3, 255x3
Pull up: bw x 5x5
Bench: 135x5, 225x5, 275x2, 295x8, 275x8, 255x10
Incline Row: 75x5x5
Face pull: 90x10x5
Cable pull through

9.8.16
WU:
WO:
Squat: 135x10, 225x5, 315x5, 385x8, 360x8, 330x16
Pull up: bw x 5x10
Push Press: 185x3, 205x3x5
Dead: 315x3,3x5
DB OHP: 40x20, 50x20

9.11.16
WU:
WO:
Squat: 405x4x5
Speed bench: 200x 3 xdouble red x9
Rows: 100x4x10
Pull up: bw x 5x10
BSS: bw x 10,10x10
Deadlift: 365x2,2x4

9.13.16
WU:
WO:
Front squat: 135x5, 185x3, 215x2, 245x2, 275x2
Bench: 135x5, 225x5, 275x2, 315x5, 295x5, 275x12
Single leg RDL: 70x15x3
Cable pull through: 150x20x3

9.15.16
WU:
Squat: 45x10, 135x5, 225x5, 315x3, 365x2, 410x5, 385x5, 360x20
Push press: 135x5, 185x3x5
High Pull: 225x5x5
Shrug: 225x20x5
pull up: bw x 10x6

9.17. 16
Jiu jitsu
Cardio

9.18.16
WU: walk, jumps, throws, push up, squat, pull up
WO:
Squat: 45x10, 135x5, 225x5, 315x3, 365x2, 405x1, 445x3x5
Pull up: bw x 5 x10
Speed bench: 225x double red x 2x9 - 3 grip
Row: 100x5,5x10
BSS: Bw x 10,10x10

overall grade: B
location: arc
diet: green
weight: 215
sleep: 6-8

Comment: Past couple weeks have been very rough time wise. Thankfully I always find the time to train. Sessions have been a little shorter and I’m just making sure I hit the main movements. I wanted to start implementing more deadlift training, but I’ve had no energy and I’ve been running out of time. I’m starting my last week on nights, and I have a midterm tomorrow. Stress is high overall and my body is a little out of wack. It’s been a struggle working as much as I have been and going to class. I have a deload week next week and we’re going on a much needed vacation. I look forward to hiking and spending time with my wife. My rib is about 90-95% better. Trained jiu jitsu for the first time in about a month this weekend and was only tender. Not really limited in what I could do. I’m hopeful to get back into my routine when I get back from vacation. I’m going to try to train a couple days when I’m out of town as well.

Thankful: for a week left before vacation, and fantasy football being back

Thought: But the attitude of faith is to let go, and become open to truth, whatever it might turn out to be. Alan Watts

God bless, vigilance and virtue
DF

752

9.19.16
Run

9.20.16
WU:
jumps, med ball throw, push up, squat, pull up, abs
WO:
1a. Front squat: 45x5, 135x5. 185x5, 225x3, 255x2, 285x6
1b. diesel rows
1c. push ups
2a. bench: 135x5, 225x5, 315x1, 335x3, 315x4, 295x9
2b. face pull: 110x10x6
3a. single leg RDL: 70x15x3
3b. lateral raise: 20x10x3
3c. Cable pull through: 170x15x3
3d. DB single arm press: 40x20,20, 45x20,20, 50x20,20
sprints

Grade: A
location: arc
diet: green
sleep: 6

Comment: Best I’ve felt in a while training. Sleep has been subpar. Hip and rib are feeling a little better. I’m ready to get back to a normal schedule where my work hours are less. I have not been doing the outside reading that I would like to be doing and I haven’t been investing enough time to my wife.

Thankful: for sleep

Thought: A strong, positive self-image is the best possible preparation for success. Joyce Brothers

God bless, vigilance and virtue
DF

753

9.22.16
WU:
Squat: 465x6
OHP: 185x3x5
RDL: 225x10x3

9.25.16 - deload
WU:
Pause Squat: 315x3x5
Speed bench: 225x3x9
Reverse Hyper

9.27.16 - deload
WU:
Front Squat: 225x3x3
Pause Bench: 315x2x6
Clean: 205x2x10
Reverse Hyper

9.29.16 - deload
Squat: 365x5x3
OHP: 135x10x3
RDL: 275x5x5

10.2.16
WU:
Squat: 320x5x10 - 60 sec rest
Diesel Row: bw x 5 x10
Speed Bench: 185x monster mini x 2x9
2b: split squat, cable pull through,
Hex bar deadlift: 405x3x3, 315x10

10.4.16
WU:
Front Squat: 180x5, 195x5, 210x5, 230x5, 245x5
Pull up: bw x 6 x10
Bench: 135x5, 225x5, 320x5, 300x5, 280x10
Row db: 100x10,10x6
Clean: 185x5x5

10.6.16
WU:
Squat: 135x5, 225x5, 315x5, 415x5, 395x5, 365x16
Pull up: bw x 5 x6
OHP: 135x3, 185x3, 225x1x7
RDL: 225x10,10,10, 275x10

10.9.16
Warm up: jumps, med ball, push up, pull up, abs
1a. Squat: 360x4x10
1b. Diesel row: bw x 5x10
2a. Speed bench: 235x double red x 2x7
2b. box pistol squat, cable pull through
3a. Hex bar deadlift: 405x5x5
3b. Lat pull down: 200x8x6
4. good girl bad girl

Comment: overall training is doing ok. Hip has been overall stable and rib is closer to 95% healed. Vacation was ok. We hiked every day in Vail and Breckenridge and the altitude killed us. I’m glad I planned the deload for that week because I could not breath when my heart rate when over 170. For some reason I slept like shit when we were out there as well. I’ve been back for about a week and started a new rotation. The hours have been a little less, but I have a final in Econ on Wednesday and a midterm in Marketing the following week. My weight went down to 213 on vacation, but I wouldn’t be surprised if it was back up closer to 220 now.

Thankful: for vacation, getting to see my best man this weekend, getting to see my wife’s roommate in denver, and an ohio state win

Thought: The function of education is to teach one to think intensively and to think critically. Intelligence plus character - that is the goal of true education. Martin Luther King, Jr.

God bless, vigilance and virtue
DF

754

I’ve been getting pretty poor at updating this after doing it regularly for about 3 years.

10.23.16
Squat: 340x12, 315x12, 290x25
Pull ups
Bench: 250x12, 230x12, 210x20
DB row
a. DB OHP: 40x20x3
b. RDL: 275x12x3

10.25.16
Hex bar farmers Walk: 225x30sec, 315x30secx3, 225x60
good girl, bad girl
Pull ups

10.27.16
Hex bar deadlift: 315x10, 225x10x3
OHP: 135x12, 125x12, 115x15
Incline bench: 185x10x3
Front Squat: 180x5, 195x5, 210x5, 230x5, 245x5

10.30.16
Squat: 370x10, 340x10, 315x28
Pull up
Bench: 270x10, 250x10, 230x15
Row
a. DB single leg RDL: 75x12x3
b. DB OHP: 45x20x3

Comment: finished the 17 week program I was doing before. Got in a lull last week after completing that. Still training jiu jitsu a fair amount. I wanted to do the state tournament but I’m working. Going to a conference next week in Massachusetts. Training has been a little lackluster recently. Motivation is there, but I don’t have anything formal written down. I’m even considering doing the 10,000 swing challenge again next month just to help my body reset. Mentally my stress has been up and down.

Thankful: for getting through my first MBA class

Thought: love your neighbor

God bless, vigilance and virtue
DF

755

11.1.16

WO:
a. hex bar farmers: 135x100 yards, 225x150yards, 315x100yardsx3, 225x100 yards
b. pull up: bw x5x5
c. good girl bad girl: 160x10,10x6
d. 45 degree hyper: bw x 15x6
a. pull up neutral: bw x 8x5
b. hang clean: 205x3x5

location: arc
grade: b
diet: green
sleep: 6:41, 68%, HR 49

Comment: My other day I’m trying to do some training I haven’t done in the past and move my core lifts to two days per week. I’ve been feeling more beat up after our sunday open mat. I’m hoping the weighted carries help correct some of my crap that I have going on. I need to get my grip strength back up and work on stablizers.

Thankful: for getting to go to a conference the rest of the week

Thought: If liberty means anything at all, it means the right to tell people what they do not want to hear. - George Orwell

God bless, vigilance and virtue
DF

756

11.3.16

1a. Pause squat: 315x3x5
b. KB snatch: 44x5x5
c. Pull Up: bw x 5 x 8
2a. OHP: 145x10, 135x10, 125x18
Front squat: 195x3, 210x3, 225x3, 240x3, 255x3
Close grip bench: 225x8x3

location: somewhere in Massachusetts
Grade: B

11.7.16
Squat: 395x8, 365x8, 340x16
Bench: 290x8, 270x8, 250x10

Location: arc
Grade C-

11.9.16
hex bar farmers: 225x200mx5
45 hyper: Bw x 15x5
good girl/bad girl
pull up
kb snatch

Comment: Went to a conference last week in mass which was ok. Went to a nice gym out in the country to train and it felt ok. I was at a yoga retreat so I was doing that 2-3x per day as well. I’ve been drained since traveling home. Travel, daylights savings, and not having a day off are starting to take a toll on me.

Thankful: for my family coming into town tonight

Thought: I don’t make jokes. I just watch the government and report the facts. Will Rogers

God bless, vigilance and virtue
DF

757

11.11.16
Sumo Deads: 385x12, 10
OHP: 155x8, 145x8, 135x15
Front squat: 210x5, 225x4, 240x3, 255x2, 275x2
close grip bench: 225x10x3
pull ups

11.14.16
Squat: 420x10
Bench: 310x8
RDL single leg DB: 85x12,12,3
DB OHP: 55x20x3
pull ups

11.16.16
DB single arm farmers: 85x30s, 95x30s, 110x30, 120x30s
Lunges
wood chops
good girl/bad girl
KB single arm swings: 62x30secx5,5

Comment: feeling a little beat up. Last night at jiu jitsu I just felt sore. This morning felt ok, but didn’t have a lot of energy.

thankful: the election is over

Thought: I never considered a difference of opinion in politics, in religion, in philosophy, as cause for withdrawing from a friend. Thomas Jefferson

God bless, vigilance and virtue
DF

758

11.18.16
Dead: 425x5x3
OHP: 165x8
Close grip bench: 225x10x3
Front squat: 195x3x3

11.21.16
Squat: 420x10
Bench: 280x7
RDL: 316x8x3
DB OHP: 70x5x4

11.23.16
Hex bar farmers: 225, 315, 405
Good girl bad girl
Pull up
Cleans: 185x5x5
Push up, pull up

11.25.16
Jiu Jitsu
Deads sumo: 425x4,4

11.27.16
Sumo Deads: 405x10,10
OHP: 145x10, 135x10, 125x16
Front Squat: 135x5, 195x4, 215x4, 240x4, 265x4
Incline Bench: 135x5, 170x4, 195x4, 215x4, 230x4
Glute ham, pull up: bw x 10x4

Comment: overall training has been up and down. I’m in the ED and floating shifts which has been a pain in the ass with training. The holidays messed up the gym times which has been frustrating as well. It makes me realize how much I like have a constant schedule, which seems to be a rarity any more.

Thankful: for getting to spend the holidays with families

God bless, vigilance and virtue
DF

759

11.28.16
Squat: 405x8, 375x8, 350x20
Bench: 265x8, 245x8, 225x20
DB OHP single arm: 60x10,10x5
RDL: 225x10x5
Split squat: bw x 20, 20 x5
abs

11.29
jiu jitsu

11.30
bike

12.1.16
Farmers walk: 275x200 yardx 4
Good girl bad girl
roman chair
Dips
45 hyper
Pause squat: 245x3x 5 sec x 5

12.4.16
Deads: 425x8,6
OHP: 155x8, 145x8, 135x13
Front Squat: 185x5, 210x3, 230x3, 255x2, 280x2
Incline bench: 185x3, 205x3, 225x2, 245x2
Shoulder raise
Pull ups
abs

12.5.16
Run 2 mile and KB

Comment: training has been going alright. I feel like my rep numbers are going up and maybe it’s my imagination, but I think the famers walks are helping my hip. I was getting a little burn out going from a long work stretch.

Thankful: becoming an uncle and my sister delivering a healthy kid

Thought: For every complex problem there is an answer that is clear, simple, and wrong. H. L. Mencken

God bless, vigilance and virtue

760

12.6.16
Power Clean: 185x3x3, 205x3x3, 225x3x2
Pull up: bw x5x8
DB single arm farmers: 100x100m, 120x50m,50mx4
Cable twist: 85x10,10x5
Pause squat: 225x5, 275x5, 225x5
good girl/bad girl: 160x20,20x3
dips: bw x 20x3

12.7.16
Jiu jitsu

12.8.16
Squat: 435x5, 405x4, 375x17
pull up: bw x 5x8
Bench: 285x5, 265x5, 245x16
row machine
DB single arm OHP: 65x5,5, 75x5,5x3
RDL: 245x5, 335x5x3
Face pull: 65x20x3

Comment: overall training has been going well. I really think the farmers are helping my hip. I’m really excited to finish up this rotation next week, flipping days and nights is taking it’s toll on me and I’m trying to finish up my last project of the semester. I go in tonight to work a 24 and then have a couple days off which I’ll need .

Thankful: for a couple days off after tomorrow.

Thought: Very little is needed to make a happy life; it is all within yourself, in your way of thinking. - Marcus Aurelius

God bless, vigilance and virtue
DF