Ummm, I need to play catch up.

It has been too long since I last posted here (over a week by now). I will add in all the workouts I have done since then in one post.

6/13
5k from home, 10 minute rest, 5k to home. Both medium speed.

6/14 Upper Body Repetition (90 seconds rest between sets unless otherwise stated)
185 bench press, max reps (18), 1 minute break, then max again (10)
3x10 60lbs EZ bar skull crushers
Pull ups, 10/10/8
3x12 20lbs DB lateral raises
3x10 35lbs DBs hammer curls

6/15, back at the farm, Mark and I went through a relaxed workout.
5 laps of the orchard/10 Gavins/15 Pull ups/20 tire throws/25 shrug to upright row (75lbs bar)/30x40lbs KB swings/35 push ups/40 stump jumps/35 push ups/30 swings/25 shrug rows/20 tire throws/15 pull ups/10 Gavins/5 orchard laps

6/17 Max Rep Upper
Back at PF with Maryl, we went through another DeFranco work out. (90 second rest between sets unless otherwise stated)
Incline bench, 3 reps x235lbs
3x10 Decline 50lbs DB bench
4x15 bent over barbell row, 135lbs
3x10 80lbs cable rope pull to throat
15 reps of 40lbs swiss ball cable crunches
15 reps of 20lbs DB 3 point decline bench crunch
15 reps 155lbs floor wipeers

6/18
Back at Mark's barn, he was still burned out, and Liam survived a fire that day, so we took it pretty easy on our body.
We ran a lot of football receiving routes... lots
Circuit- 10x75lbs BB squat press/40lbs KB swing/push ups
more routes
circuit again
more routes

6/19 Max Lower Body
Box Squat 3x310lbs
15/12/12 bulgarian squats w/ 50lbs DBs
4x10 reverse hypers
2x45 seconds 10lbs plate pinch
I then hung around PF for a while and did a quick upper body workout of
bench 5x235lbs/10 push ups/1 minute break/2x285lbs/10 push ups/1 minute/ 10x135 slow descend, explode up bench

6/20
I decided to get back to the tabata workout with only two weeks until the Freedom run, so I showed up at PF at 10pm and jumped on a treadmill. I set the incline to 7.5 and the speed to 9.5. Once it was up to speed, I simply ran 20 seconds on/10 seconds off. It is a really simple workout to understand. I did 15 cycles.

6/21 Upper Body Repetition (90 seconds rest unless otherwise stated)
Max reps 185 bench x23/1 minute rest/x9
3x10 55lbs DB floor press
2x10 165lbs lat pull down/x10150lbs lat pull down
x12 25lbs DBs lateral raises/3x12 20lbs Dbs lateral raises
10x30lbs DBs alternate curl/x10 35lbs DBs/x10 40lbs DBs/x10 35lbs DBs
15 myotatic crunch
5x4 seconds ab twist hold/5x4 seconds ab twist holds
Then I came home, did some overhead presses, a little bench, and some pull ups.

So that catches everyone up to what I have done up to this point, but I am sure I will do more today. I feel it!

Also, I want to point out that as of this 9:15 this morning, I had taken in 70 grams of protein to 25 of carbs. It will be a good day today.