Training. Squat.

Squat.

90 X 5

115 X 5

135 X 5

Chins.

10 sets of 3. (5 before squats/ 5 after)

Ab routine.

Hanging Leg raises  3 sets of 10

Weighted sit ups 3 sets of 10

DB side raises 3 sets of 20 (each side)

Jump Rope.

4 rounds. 2 min each.


Good Training today. Still feel like a nancy De-loading next to nothing so today will be the last time I bitch about it (til next month). Changed it up today and knocked out some jump rope instead of the farmers walk. Knees feel alot better since dropping a few pounds. Def going to keep that up. I dropped the ab wheel from the routine. I've tried variations on it and all it does is murder my fucking spine. I know ALOT of people speak highly of it. Oh well. I added another set to the other exercises to make up for it. Black ops time Motherfuckers..