Breasts today; fueled by ice cream, Japanese pastries, and teriyaki sandwiches. :-)

Warmed up with light incline hammer strength press. 3x15

Incline db press
*15 degree incline flies (went lighter, 8-10 reps)
Hammer strength incline press
Flies (lighter 8-12)
Dips w/weights

Finished up with a couple tricep lifts, not much. Did all my working sets 5x5-6 unless noted.
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Chest and Tris, to workouts left 'til vacation.

Bench Press heavy
Vertical Bench heavy
Incline Bench moderate
Decline Bench moderate
Close Grip Bench moderate
Cable Pishdowns moderate
Dips bodyweight
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That's a lot of pushing! How long did that take?
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Probably sound an hour, Huy,

Back and traps today

T-bar Rows 250, 270, 295, 295, 295
Bent Over Rows 245, 275, 295, 315, 345, 275, 225
Pullups 15, 13, 11
Cable Rows 270, 290, 310, 260
Chinups 11, 9
Barbell shrugs 275, 315, 365, 385, 275
Dumbbell shrugs 110s, 115s
Deadhangs
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Last workout before Shack tomorrow, going to hit legs, bis and shoulders. That will make 11 straight days in the gym without a day off.

Feel good, not overtrained, but I know 5 days off will be a good thing physically. By Sunday I should be chomping at the bit to get back in, so hoping that will give me a mental boost as well.
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Enjoy your 5 days off. Sometimes you just need that. I'm actually taking 3 days off, not planned but starting wed-Friday, I'm just slammed with plans. It will be the longest I've taken off in a couple years.

Hit legs hard last night, felt great.

Front squats 4x6-8
Smith machine lunges 4x8-10
Lying leg curls 4x8-10 (drop set)
Stiff leg deads 4x8-10
Fst -7 on leg extensions
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Thanks, Huy, wish you were gonna be there herfing with us.

Headed in for the Last Hurrah now.
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Me too my friend, me too. Smoke something pedestrian for me, baller.
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Ha, found out my right shoulder blade doesn't move properly which is causing a pinch in my shoulder. Stretching and massages for me for a while :-)
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There's a $20 message parlor in SF... You have to knock on the door to get in. They will do a "line up" for you. You'll end up paying much more than $20 though :-)
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Feel better, Greg.

Make me a reservation, Huy.

Rep day to finish my 11. Dropped rest time between every set

Leg Press 600 - 20, 18, 16, 15, 14, 14
Cambered bar curls 125 - 19, 18, 17, 16, 15, 14, 13, 12
Seated military press 175 - 19, 17, 15, 13, 12

That's it, just gassed. Today is the first day I have felt overtrained...prefect day to start my vacation.

See y'all on Monday. Lift hard. :-)
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Enjoy brotha; sorry, they are all booked up. The only one that is free looks like Greg with a weave.

Nice back day for me. Been finishing my workouts with fst 7s
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You guys mind if I jump in on this thread? A little about me:

Been working out for years and have recently shifted from powerlifting to more fitness oriented stuff. Really injured my lower back doing some heavy deadlifts. I've lost 40lbs in the last three months and have started some Crossfit training as of late. Had an off day today but plan to hit it hard tomorrow after work. Here's a back shot from the other day, just to track progress:

Image
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Headin' to the gym shortly after 5 days of eating anything I wanted, drinking more than I needed, and moving only when necessary.
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Nice, Steve. Keep working.

I'm with you, Tom. 5 day vacation and I took 4 days off. Probably one of the longest breaks I've had since training. I'll train whatever you train today, it's a new week for me.
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Rough one today.

Warm up:
500m row
Kettle bell swings - 20lbs 4x20
Overhead squats - 45lbs 3x10

WOD: Elizabeth
21-15-9 rep scheme for time
Power cleans @ 135
Dips

Finished in 10:30 on the dot. Broke the cleans into equal sets of 7, 5, and 3. Did 20+ on all sets of dips. Finished with some bi and ab work then another 1600m row. Off tomorrow to go watch Exoendables 3 with a buddy then bodyweight work on Wednesday.
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Well, I did not do Elizabeth but I'm sure she is cute :-)

I did however train with my wife...

Chest day! The 4 day break did a lot of good for me.

Warmed up with some incline hammer strength, light to moderate 3x15-20

Flat db flies 4x8
Incline db press 4x6-8 with 2 drops sets
Hammer strength press 4x8-10
Weighed dips 4x10-15

Finished off with some abs
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Good job, Men.

I was burnt and saved my juice for playoff hockey tonight. It didn't help. :-)

After 3AM and back to work tomorrow, so looks like my 5 day break will be a 7 day break. Hope it helps me as well, Huy, though my shoulder feels like french-fried chit right at the moment. :-)
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I finished up a killer leg day... Took a lot out of me.
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Solid workout tonight.

Warm up:
Mobility drills
Mountain climbers 2x50
Overhead squats 2x10 @ 45lbs

WOD: Cindy
As many rounds as possible in 20 minutes of:
Pull-ups x 5
Push-ups x 10
Air squats x 15

I was able to complete 17 rounds in 20 minutes. Used a variety of hand positions for the pull-ups and push-ups and different foot positions for the squats. Afterwards I did some calf work, ass to grass barbell squats with 135lbs, abs then 1 mile on the step mill.

Off day tomorrow. Hitting the pool with the wife and kiddos then back at it Friday morning.
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