Thursday: Undeserved Rest Day

FUCK work. This sucks. No way I can get any gym work in or any other real workout today/tonight. This means I need to basically spend 3 hours in the gym tomorrow and somehow avoid over-training or counterproductivity.

Need to squat. Still on a loose squat-based strength program where I gotta do the 5x5 2-3 times a week and keep bumping the weight. Should deadlift. And I need to get both serious shoulder work, some trap sets (muscles used to fight swine flu) and maybe some other arm stuff... I would say yes.

Here it be - A lot of work for a day, and a lot of time it will take, but that's what you get!

WEIGHT ROOM:

1. SQUATS 5 x 5 x 175
2. DEADLIFT 1 x 5 x 205-225 (stay over 200 for sure - do the set at 225 if feeling extra good on 135 warm up)
3. DIPS 3 x F
4. DB PRESSES... sitting, good weight - pyramid sets (like 5 or 6 at minimum)
5. DELT TONING with DBs
6. DB and Barbell curls
7. TRI-PULL DOWNS - alternating grips with big handle/bar, pyramid sets (4 minimum)
   
8. DB SHRUGS (It's a trap!)

Small Break......

CARDIO INTENSITY:

• 50 Burpees for time

Small Break..... (hydrate)

Extra cardio/Stretch/Cooldown:

• Run a mile or something
• Stretch and maybe some core work

Stay off the bar. This weekend will be pull up time as well as some better interval work than wednseday