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Just woke up, waiting to shower n hit the gym up

20 min run

Bench with some slanger sets thrown on in the end
DB OH press for 4 sets
Incline or flat...probably flat DB Hex press for 4 sets
some side and front raises
machine work for triceps

and some bw movements, I figured out my paycheck problem n h'what not yesterday so I shouldnt have to rush anything this morning

Also I was thinking of long term goals and I remember reading about a guy from juggernaut who squatted over 700lbs or something and did marathons n ironmans and what not, granted the likelihood that he was on roids is pretty high.

I wouldn't mind, long term being able to

Skwaat 600lbs
Run a competitive 10k(not kenya fast but something that will be somewhat impressive)
and of course dunk 10ft again


Whats a competitive realistic 10k time thats not like something an olympic runner would do it in?

Thats not too bad then, back in HS I did 6 miles in an hour(treadmill) and had a 500lb box skwaat at 200-205lbs

Well I have my work cut out for me, when I sign up for classes if I cant do some online then I'll sign up for the fitness class where you just go to workout just to get another session in.


I did 10-15 minute run today, all of the old people flooded to the track so i ended it

Bench- shoulder acted up around 225 but did triples at 185, 205, 225, 245, 255
OH press- Palms facing each other or else the shoulder feels shitty
                30x15, 35x15, 40x10, 45x10, 50x10
supine hex press: worked up to 50 from 30s for sets of 10-15
db side raise- 30s without a swing for 4x10-15

Going back tonight to finish up the run n do the bw stuff

Sounds good, I figured I don't have any real goals so the gym doesn't feel as good as when I'm working towards something.

Goal bw: idk fuck bw lol as long as I look better and perform better
        5k: Hour/ then work towards 55 mins, 50 mins, etc just to see how far I can push it until I see my performance elsewhere suffer
Skwaat: 600lbs
 Bench:  Shit Idk, 405 sounds like a good long term goal
Deadlift: 600lbs, my best is a bit over 500

Once I buy another car for work and what not, probably going with a newer civic for the gas mileage, I will be doing a monthly membership to an old gym I used to go to.  It just has so much more shit, better cardio equipment, no rules, hotter women, and its where I looked the best and the cougars are hungry there

Mornin

20 minute run

Bench: worked up to 260x3
            225x5 paused a inch above the chest
            135 with a lil swoop at the bottom to hit the triceps

incline DB Hex press- worked up to 60sx10

tricep work

I had a AMRAP planned but there were swim lessons going on so the parents were in the pool room sitting down

So tomorrow I will just double the amrap to make up for today

Was 14 minutes
now ill do a even 30 minutes of

5 burpees
50 wall balls
100 count jump rope

woke up late again and more swim classes so im going tonight to do it, shits getting old

I might switch burpees to just push ups or something, I'm sure itll be just as bad

this morning

20 minute run

deadlifts- worked up to an easy 325 I think

Lat pulldown: 2 handles, 4 sets each of 15

bicep work

im so fucking pissed off right now I cant think im about to go on a fucking rampage

end

My legs are so fucking shot from the 30 min amrap, Im going to go to the gym tonight and do idk some shoulder work, it just sucks trying to get upstairs n what not

So haha yeah i have a new motivation now.  Odk if i can post pics from my phone or not buuut shes a girl i went to school with and shes so far out of my league and i have a date with her.  If i was in Tball shed be babe ruth.  Anyway she models and for some reason digs me