Work It Out

My weekly workout report for the week of January 25th - 31st:

Monday, 25th:
treadmill intervals
7 x 1 min. @ 8.5-9.0, 2 min @ 5.5 mph in between

Tuesday:
back squats
8 x 95
8 x 115
5 x 125
5 x 125
4 x 125 - these felt really good

single leg squats off bench
3 x 6 x BW

hang cleans
3 x 5 x 65

db bench
4 x 8 x 30's

seated cable row
3 x 10 x 60
1 x 8 x 75

swiss ball crunch
3 x 10 x 25

roman chair thingie ab leg raise
3 x 10 x BW

-2 mile jog

Wednesday:
4 mile run, treadmill

Thursday:
treadmill intervals
5 x 2 min @ 8.0, 3 min @ 5.5

Friday:
deadlifts
8 x 95
8 x 135
5 x 155
5 x 155
6 x 155 - this is def. a pr for set/reps

BSS
6 x 65
6 x 65
6 x 75
6 x 85 - maybe a PR?

next two supersetted:
Chin up/neg chin up
2
1, 1 negative
2 negative
2 negative

inverted row
6 x BW
5 x BW
5 x BW
6 x BW

next two supersetted
Palloff press
3 x 8 x 60
wide grip lat pulldown
3 x 8 x 80

-2 mile jog

Saturday:
rest day

Sunday:
3 mile run, treadmill