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I was in a hurry today, so I had to skimp on a lot of pre- and post-workout shit.

pull-ups x 5-5-5-5-4 (1:00 rest)

2 x 40# db rolling triceps extensions x 6
2 x 30# db rolling triceps extensions x 9-9-9 (not sure if I even like these yet …might use a barbell or EZ curl next time)

Bent over barbell row- 135 x 8
-155 x 6
-175 x 2
-155 x 6 (not sure if these are worth it, either …I’m still in a “testing” phase as a lifter, where just about everything outside the basic barbell lifts is new to me)

Drove to the Highlands and walked around / jogged / did road work for about 45 minutes. Found a couple of playgrounds, so I jumped onto and walked all over a balance beam, did some dips, pull ups, did lateral jumps over a low fence, tried to touch a basketball rim (came ~2-3 inches short each time), and went up as many hills as I could.

My whole body needed this workout. I’m going to do this shit all the time.

Warm up- walk up and down the hill next to the Rec Center (~2 city blocks)

Power clean- 135 x 3
-155 x 3 x 3
-175 x 1 x 3

Deadlift- 275 x 3
-275 x 5
-295 x 2

95# bb lunges x 10 (each leg) x 2

walk/jog up and down the hill twice

Bodyweight today: 220 lbs.

~15:00 walk/jog around the building and the quad

Bench Press- 185 x7
-195 x 5
-200 x 4
-205 x 4

Press- 115 x 6
-125 x 3
-125 x 4 (switched to a more narrow grip, with hands well inside the markings like a close-grip bench)
-135 x 1

Dips- 6-6-6-6-4

25# sit ups- 10-10-8

??:?? walk/jog (mostly jog) one more time, same route

Press- 125 x 7-6-6 (rest 2:30)

alternate for three rounds (rest 1:30 per exercise)-
-dips x 10-10-7
-chin/pull ups x 8-6-4

70# bb curl x 10-8-7 (rest 2:00)

25# sit-up x 10-8-5 (rest 1:30)

Power Clean- 95 x 5
-135 x 3
-155 x 3
-185 x 1 x 2

Deadlift- 225 x 5 x 2 (rest 4:00)
-275 x 5 x 3

bb lunges- 95 x 10 (5l/5r) …(rest 1:00)
-115 x 10 (5l/5r)
-135 x 7 (4l/3r)

25# back extensions x 10 x 4 (rest 00:45)

20:00 YRG

accordion crunches x 15-10-5

Bench Press- 185 x 8-8-7 (rest between ~2:45)

50# decline skull crushers- 10-9-7

Alternate these two, Three Sets, rest 1:00/exercise-
-70# (each arm) seated row x 10-10-8
-45# db (each arm) press x 10-10-5

25# decline sit up x 10-8-5 (rest 1:30/set)

Back Squat- 225 x 5 x 3 …these felt heavy, which is weird because I’ve been doing sets of five at this weight for a few weeks without problem …and my left hip felt pain, kind of like it was sore or tight or something, right where the leg meets the groin

Box Squat- 185 x 3 x 3 …these felt strong, and reinforced my set-up …probably going to replace squats with box squats for a little while

24″ box step-ups 10 L, 10 R x 3 …rest 1:00 after working both legs …these felt good on the hip and quads …maybe stick with these and start adding weight

leg press calf raises- 225 x 10
-315 x 10
-405 x 10 x 2