None of ths shit MATTERS

Everything on here dosent matter, but i refuse to delete it.
I don't track my progress on this blog any more, but that may change soon will see.

ALL YOU HAVE FUN!!!!

Yo D$,

Lat Pull Down: as heavy as possible(AHAP) 3-3-3

WOD:
Tabata Squat 10rds
Sit ups 10rds
Dumbell (DB) Push Press 5rds 15lbs

Then
Cardio, strech, and a swim later if possible

Yo, D$ here it is. Your from looked great yesterday. Great job!

20 min as many rounds as possible:
5 Push ups
5 sumo deadlift high pull 65lbs or higher
5 sit ups
.25 walk or run on treadmill

D$ Great idea!!!!

D$ I think your blog is a great idea! I read the "About Me" and i think you were very truthful with yourself. I'm going to do my best to help you through your journey. You will be successful.

Do a lite warm up.

30 lunges
30 lat pull downs Start at a challenging wieght
30 deadlifts 65lbs
25 lunges
25 lat pull downs Then go down by 5 or 10lbs
25 deadlifts 55lbs
20 lunges
20 lat pull downs Then 5 or 10 more
20 deadlifts 45lbs

Then 50 reps of core any thing you want.

Then your cardio or swim( but thats unlikely)

4 my self to day was a rest day.

D$ here you go:

warm up cardio, Cardio optional warm up not.

21-15-9
Squat w/ 35lb dumbell hold 1 35 lb DB in both hands so its only 1 DB not 2.
Push press w/ bar only

rest 5-10 min

21-15-9
Step ups
push ups

Both of these workouts should be done @ max intensity.

20 Front Squats 225lbs
40 Toes to Bar
60 KBS 70lbs
My time was: 9:55

100 DU's 5:20

Push Press: 5,5,3,3

135lbs,185lbs,225lbs,225lbs

Yo D$ your W.O.D is:

Do your 20 min of cardio then.

Push Press: 10,8,6,4 be carefull on the presses especally the bench use a challenging
Bench Press: 10,8,6,4 wieght and go up, but make sure your going to be able to get
Lat Pull Down: 10,8,6,4 it off your chest. Get a spot if you can. post your wieght

Then: 60 Dumbbell Swings 4 time.

Core of your choice 100 reps any wat you want.

10 min snatch on the min. Started w/ 95lbs worked up to 185lbs for the last two reps.

Then.
5rds
Run 400m
row 500m
My time was 21:49. I was very happy with my time.

D$ hope your still into this and following the workouts.

Do your 20 min cardio session and then
15 squats, 14, 13, 12..............3, 2, 1
1 push up, 2, 3, .............13, 14, 15

Then rest

AMRAP (as many reps as possible) in 3 min
12 walking lunes
12 jumping jacks

I know it seems like im having you do a fuck ton of squats and lunges and its becuase i am. Why?
Because there really good for you, and your moving your body wieght a lot really fast and not only is that going to make you stronger but it will make you fitter and burn fat.