Tues and Thursday training

So, after getting back on Saturday night, I decided to go to the gym on Sunday to basically just move around and get loosened up after all of the traveling we did.  I did 3 rounds of a barbell complex with push ups, and woke up on Monday feeling like I had the most intense training session ever!  Triceps and ass just grizzled.  While away we got to the gym twice, but I guess it just wasn't enough.
Feels good to be back! (Maybe not so much for my ass and hamstrings!)

Thursday:

Dynamic warm up and business management

Conventional Deadlift
135 x5
225 x3
275 x1
300 x 3
290 x3 x 6 sets

3ct pause Bench
135 x5
170 x3
160 x3 x 6 sets

Lunges
45lbs x 6leg
50lbs x 6/leg
60lbs x 6/leg x 2 sets

10 mins stretching and more business management.


Tuesday:

Dynamic warm up and business management

Squat
135 x 5
185 x 3
225 x3
240 x 3
235 x3 x 9 sets

Bench
135 x5
170 x3
165 x 3 x8 sets

DB extensions
20lbs x 8
25lbs x8 x 2 sets
20lbs x 8

Evening:

Side lying rotations 3 x 10

Peterson step ups x 15/leg x 2 sets

Single leg RDL 20lbs x10/leg
                        25lbs x 10/leg

Decline weighted sit ups 20lbs x 10 x 2 sets  
DB rows 60lbs x 10/arm
              65lbs x 10/arm 

..

Here is a card I got from a client.  It definitely made my day.

Damn right.