CathyVee & IrishLassie78 Get Extremely Pumped with ProMera

[lonniej]

Good job..Pics look good!

[CathyVee]

Jellus of the 80 OHP!

Very nice training Cathy.

Geez.... you ladies are killing it in here!!! Great work ladies!

Awesome workout! I'm an early morning gym person too. A million times better in so many ways then going after work

Thanks y'all. I'm tempted to try going in early every day. Just think of all the extra time to get stuff done. I did go in a bit earlier this morning but still couldn't quite make myself get up at 6AM. These late start Stanley Cup playoff games are killing me.

[CathyVee]

Supps
Pre--1 scoop lemon-lime Pump Extrem, 1 Scoop Con-Cret
Intra--1 scoop mandarin Amino Tren

BGB--Lower

Front Squats
45 x 5 (w/u)
65 x 5
75 x 5
85 x 3
85 x 3
85 x 3--I'm going to be conservative and concentrate on form

Hammer Strength Stand Lunges
Bar x 8
Bar x 8
Bar x 8--working on getting real low

Back Hypers--Wide Stance
35 x 8
35 x 8
35 x 8

BB Curls
35 x 5 (w/u)
45 x 5
46 x 5
47 x 5

Cable Curls
5 x 8
5 x 8
5 x 8

Came home to text and email messages from work asking for help. Feeling slightly guilty about not volunteering but we finally have an absolutely glorious day. Sat out on the deck earlier and now I'm going to watch the Cub game. I love this weather!

[lonniej]

Nice work Cathy!

[Lowlyfe01]

Looks like you guys are doi

[krankphreak]

#120 on shrugs, better be barbell otherwise a chick is putting me to shame! Awesome job.

[IrishLassie78]

Good job..Pics look good!

Thanks!

Supps
Pre--1 scoop lemon-lime Pump Extrem, 1 Scoop Con-Cret
Intra--1 scoop mandarin Amino Tren

BGB--Lower

Front Squats
45 x 5 (w/u)
65 x 5
75 x 5
85 x 3
85 x 3
85 x 3--I'm going to be conservative and concentrate on form

Hammer Strength Stand Lunges
Bar x 8
Bar x 8
Bar x 8--working on getting real low

Back Hypers--Wide Stance
35 x 8
35 x 8
35 x 8

BB Curls
35 x 5 (w/u)
45 x 5
46 x 5
47 x 5

Cable Curls
5 x 8
5 x 8
5 x 8

Came home to text and email messages from work asking for help. Feeling slightly guilty about not volunteering but we finally have an absolutely glorious day. Sat out on the deck earlier and now I'm going to watch the Cub game. I love this weather!

Great lifting, Cathy!

It's definitely too pretty outside to sit an office for any length of time. Cubs are playing well so far. Looks like the changes they made are paying off. Wish I could say the same for my Reds

#120 on shrugs, better be barbell otherwise a chick is putting me to shame! Awesome job.

Definitely a barbell I can hang on to the 55lb dbs but that's about as good as I get there for any length of time.

[IrishLassie78]

Tested 1RM with DLs yesterday. Thought for sure I'd have 225. Was disappoint. Again. And I actually made a point of not farting around working up to it, or at least I thought I did but I couldn't get the damn thing off the ground. Pissed Lassie was pissed. Everything else was really good, but that sucked.

Lower HT:

Supps:
Pre - 1 scoop Lemon-Lime Pump Extrem, 1 scoop Lemon-Lime Con-Crete *Took this right after brushing my teeth. Braced myself for awfulness, and it was not awful. Am pleasantly surprised Anything that doesn't taste like total ****e after toothpaste is a winner in my book.
Intra - 1 scoop EVL A10, 1 scoop Gluta-Blast
Post - Slammed back a protein shake and handful of dates (which I'm currently addicted to) to fuel my pillow and grocery shopping excursion

Warm-up:
Hip mobility, ankle mobility, high knees, ass kickers, bw squats, squat to stands, squat stretch hold

Sumo DL:
Warm-up Sets
95 x 5
135 x 3
155 x 3
185 x 1

Working Sets
225 x Fail
225 x Fail
205 x 1 *Easy Peasy
215 x 1 *Also easy
220 x Nope

Speed Front Squat:
Warm-up Sets
Bar x 8
65 x 8
75 x 5

Working Sets
85 x 3 x 6 *These felt great.

Curtsy Lunge/Calf Press SS:
Lunges
20s x 12 x 3

Calf Press
3.5pps x 15 x 3

35 Degree Back Extension/Seated Calf Raise SS:
Back Extensions
25 x 10 x 4

Calf Raises
65 x 10 x 4

Leg Extensions:
60 x 10 Toes In, 10 Toes out x 3

Lying Leg Curl:
55 x 10 x 2
60 x 10 x 2

X-Band Walks:
Blue Band x 10 x 4/side

Core:
Plank - 1 min.
Side Plank - 1 min. side
Lying Straight Leg Raises - 10 x 4
Lying Oblique Twists - 10 x 4/side

Stretched, foam rolled, went and bought new pillows.

And here's some food porn to brighten your day:

Dinner: Shrimp Creole Fajitas and Roasted Plantains



Dessert: Chocolate Peanut Butter Ice Cream Sandwiches

[IrishLassie78]

Felt kinda crappy this morning but went to the gym anyway and ended up with some pretty good lifting and much better than expected conditioning. Going to do a mini-deload this week, basically just backing off weight and straightening out form and then since I'm doing this challenge at work with the main lifts, I'm going to incorporate a 5/3/1 based rep/weight/set scheme with those to get some programmed progressive loading/structure in. That should give me a chance to make some form tweaks too since the first couple of weeks will be on the lighter side of what I've been doing. I need to get my bench and DL clusterfukery straightened out. Also starting an early schedule this week for at least the next few months and therefore will be lifting at 6:00am so that should be fun. Maybe my rage at being up before the sun will channel into better lifting

Chest & Arms HT:

Supps:
Pre - 1 scoop Lemon-Lime Pump Extrem, 1 scoop Lemon-Lime Con-Crete
Intra - 1 scoop EVL A10, 1 scoop Gluta Blast
Post - Proats and PB2

Warm-up:
Arm circles, band pull aparts, band pull overs, rotator cuff stuff

Speed Bench:
Warm-up Sets
Bar x 8
55 x 8
65 x 5

Working Sets
75 x 3 x 6 *Focused on staying really tight and pushing down with my heels while I'm pushing up with my arms.

Incline DB Bench/Straight Bar Curls SS:
Incline Bench
35s x 8 x 3

Curls
40 x 10 x 3

Incline DB Flies/DB Overhead Extensions SS:
Flies
22.5s x 10 x 3

Extensions
42.5 x 10 x 3

Cable Rope Hammer Curls/Cable Rope Triceps Pull Downs SS:
Curls
35.5 x 12 x 3

Triceps
44 x 12 x 3

Met-Con:
4 RFT
30 Air Squats
10 Push-ups
7 Burpees
20 KB Swings - 12kg KB
*Completed in 9 minutes flat.
*Pump was CRAZY. Had to go to Meijer to pick up a couple of things I forgot yesterday and pretty much strutted around that joint like a boss who actually looks like she lifts

Some foam rolling and stretching and that was it. Short, sweet, and to the point. My arms and chest are totally smoked. Might take a walk after dinner tonight because it's so glorious outside. Going to try to convince the BF to come with me. We have a really nice park with a nice paved 5k jogging trail, and then it has some great hiking trails too, about a mile from our house and it's way too nice outside to sit in here when it stays light late.

[CathyVee]

Felt kinda crappy this morning but went to the gym anyway and ended up with some pretty good lifting and much better than expected conditioning. Going to do a mini-deload this week, basically just backing off weight and straightening out form and then since I'm doing this challenge at work with the main lifts, I'm going to incorporate a 5/3/1 based rep/weight/set scheme with those to get some programmed progressive loading/structure in. That should give me a chance to make some form tweaks too since the first couple of weeks will be on the lighter side of what I've been doing. I need to get my bench and DL clusterfukery straightened out. Also starting an early schedule this week for at least the next few months and therefore will be lifting at 6:00am so that should be fun. Maybe my rage at being up before the sun will channel into better lifting

At least it's (almost) summer and the sun's rising. Early morning hasn't been too bad, not sure how it will feel in the middle of winter .

Supps
Pre--1 scoop lemon-lime Pump Extrem, 1 Scoop Con-Cret
Intra--1 scoop mandarin Amino Tren

BGB--Upper

Lat Pulldowns
55 x 5 (w/u)
95 x 5
85 x 5
85 x 5

T-Bar Rows
25 x 8 (w/u)
75 x 8
75 x 8
75 x 8

Seated Press
46 x 5
46 x 5
46 x 5

Seated Side Laterals
5 x 8 (w/u)
10 x 8
10 x 8
10 x 8

Standing Calf Raises
120 x 8
120 x 12
120 x 12

Kneeling Cable Crunch
60 x 8
60 x 8
60 x 8

Had to work today so went too gym early. Sunday morning at 6:30 and not only was there very little traffic, I was the only person at the gym. A few guys walked in after 7 but it it felt a bit odd to be alone. I'm liking the supps--lots of energy.

[Lowlyfe01]

Dinner looks delicious. Keep up the good work

[yakuzastyle]

on IF and that food pron is killing me.



reminder to self to stay away from this log between the hours of 8PM-12PM.

[jwtiger69]

on IF and that food pron is killing me.



reminder to self to stay away from this log between the hours of 8PM-12PM.

lol... Feel that same way. I am still some what carb cycling right now and everything looks so good these days. This sucks....

[lonniej]

Nice work ladies..Always impressed with your volume!!

[krankphreak]

Ya'll make me hungry every time I drop by!

[IrishLassie78]

At least it's (almost) summer and the sun's rising. Early morning hasn't been too bad, not sure how it will feel in the middle of winter .

Supps
Pre--1 scoop lemon-lime Pump Extrem, 1 Scoop Con-Cret
Intra--1 scoop mandarin Amino Tren

BGB--Upper

Lat Pulldowns
55 x 5 (w/u)
95 x 5
85 x 5
85 x 5

T-Bar Rows
25 x 8 (w/u)
75 x 8
75 x 8
75 x 8

Seated Press
46 x 5
46 x 5
46 x 5

Seated Side Laterals
5 x 8 (w/u)
10 x 8
10 x 8
10 x 8

Standing Calf Raises
120 x 8
120 x 12
120 x 12

Kneeling Cable Crunch
60 x 8
60 x 8
60 x 8

Had to work today so went too gym early. Sunday morning at 6:30 and not only was there very little traffic, I was the only person at the gym. A few guys walked in after 7 but it it felt a bit odd to be alone. I'm liking the supps--lots of energy.

It sucks in the winter It's dark and cold, and just no bueno.

Lifting looks great Cathy. I think I need to work some t-bar rows in to one of my back days.

Dinner looks delicious. Keep up the good work

It was. And thanks!

on IF and that food pron is killing me.



reminder to self to stay away from this log between the hours of 8PM-12PM.

Lulz... Sorry about that

lol... Feel that same way. I am still some what carb cycling right now and everything looks so good these days. This sucks....

At least with carb cycling you get to have fun some of the time... Roast up some plantains on a high carb day. It's unbelievably easy.

Nice work ladies..Always impressed with your volume!!

Thank, Lonnie

Ya'll make me hungry every time I drop by!

Food makes my world go round. Srs.

[KissIcon]

[wishiwasdivin]

Nice work in here keep it up.

[KissIcon]

you ladies are killn' it in here.

[IrishLassie78]

So 6:00am at my work gym was a really good time today because there was no one there but little old me. Backing off the weights this week because I need it physically and mentally. Got a great workout in just being super focused on form. I'm kind of bastardizing PHAT and 5/3/1 and I think it's going to work really well. So I'll have a 5/3/1 bench with speed OHP day, 5/3/1 Squat with speed DL day, 5/3/1 OHP with speed bench day, and an accessory/conditioning day. That way everything still gets hit twice a week in many different ways. So today was Bench Day.

Bench Day:

Supps:
Pre - 1 scoop Lemon Lime Pump Extrem
Intra - 1 scoop EVL A10, 1 scoop Gruta Blast
Post - Proats & PB2

Warm-up:
Arm circles, band pull aparts, band pull overs, rotator cuff stuff

BB Bench:
Warm-up Sets
Bar x 10
50 x 10

Work Sets - Did these as paused reps at the bottom of ROM so I'd have to push from a dead stop. Will probably keep doing them this way for a while
55 x 5
65 x 5
75 x 5

Snatch-Grip Rack Pulls:
Warm-up Sets
65 x 8
95 x 8
115 x 8

Work Sets
135 x 5 x 3 *Moved the pins down a notch so instead of being at the knee, they're about an inch below now

Speed OHP:
Bar x 3 x 6

Seated Cable Row/DB Side Lateral Raises SS:
Rows
50 x 8 x 3 *Slow negs

Raises
10s x 8 x 3 *Pause and squeeze at the top, slow negs

Flat Bench DB Flies/Reverse DB Flies SS:
Flies
15s x 8 x 3 *Squeeze at the top, slow negs

Reverse Flies
7.5s x 8 x 3 *Squeeze at the top, slow negs

Met-Con
4 RFT
12 Burpees
10 Shoulders to Overhead
20 KB Swings @ 35lb
30 Air Squats
20 Ball Slams @ 15lb
Completed in 12 min. 22 sec.

[lonniej]

So 6:00am at my work gym was a really good time today because there was no one there but little old me. Backing off the weights this week because I need it physically and mentally. Got a great workout in just being super focused on form. I'm kind of bastardizing PHAT and 5/3/1 and I think it's going to work really well. So I'll have a 5/3/1 bench with speed OHP day, 5/3/1 Squat with speed DL day, 5/3/1 OHP with speed bench day, and an accessory/conditioning day. That way everything still gets hit twice a week in many different ways. So today was Bench Day.

Bench Day:

Supps:
Pre - 1 scoop Lemon Lime Pump Extrem
Intra - 1 scoop EVL A10, 1 scoop Gruta Blast
Post - Proats & PB2

Warm-up:
Arm circles, band pull aparts, band pull overs, rotator cuff stuff

BB Bench:
Warm-up Sets
Bar x 10
50 x 10

Work Sets - Did these as paused reps at the bottom of ROM so I'd have to push from a dead stop. Will probably keep doing them this way for a while
55 x 5
65 x 5
75 x 5

Snatch-Grip Rack Pulls:
Warm-up Sets
65 x 8
95 x 8
115 x 8

Work Sets
135 x 5 x 3 *Moved the pins down a notch so instead of being at the knee, they're about an inch below now

Speed OHP:
Bar x 3 x 6

Seated Cable Row/DB Side Lateral Raises SS:
Rows
50 x 8 x 3 *Slow negs

Raises
10s x 8 x 3 *Pause and squeeze at the top, slow negs

Flat Bench DB Flies/Reverse DB Flies SS:
Flies
15s x 8 x 3 *Squeeze at the top, slow negs

Reverse Flies
7.5s x 8 x 3 *Squeeze at the top, slow negs

Met-Con
4 RFT
12 Burpees
10 Shoulders to Overhead
20 KB Swings @ 35lb
30 Air Squats
20 Ball Slams @ 15lb
Completed in 12 min. 22 sec.

Nice work!

[AndrikM]

Sweet time under tension with those slow negatives!

[CathyVee]

So 6:00am at my work gym was a really good time today because there was no one there but little old me. Backing off the weights this week because I need it physically and mentally. Got a great workout in just being super focused on form. I'm kind of bastardizing PHAT and 5/3/1 and I think it's going to work really well. So I'll have a 5/3/1 bench with speed OHP day, 5/3/1 Squat with speed DL day, 5/3/1 OHP with speed bench day, and an accessory/conditioning day. That way everything still gets hit twice a week in many different ways. So today was Bench Day.

Bench Day:

Supps:
Pre - 1 scoop Lemon Lime Pump Extrem
Intra - 1 scoop EVL A10, 1 scoop Gruta Blast
Post - Proats & PB2

Warm-up:
Arm circles, band pull aparts, band pull overs, rotator cuff stuff

BB Bench:
Warm-up Sets
Bar x 10
50 x 10

Work Sets - Did these as paused reps at the bottom of ROM so I'd have to push from a dead stop. Will probably keep doing them this way for a while
55 x 5
65 x 5
75 x 5

Snatch-Grip Rack Pulls:
Warm-up Sets
65 x 8
95 x 8
115 x 8

Work Sets
135 x 5 x 3 *Moved the pins down a notch so instead of being at the knee, they're about an inch below now

Speed OHP:
Bar x 3 x 6

Seated Cable Row/DB Side Lateral Raises SS:
Rows
50 x 8 x 3 *Slow negs

Raises
10s x 8 x 3 *Pause and squeeze at the top, slow negs

Flat Bench DB Flies/Reverse DB Flies SS:
Flies
15s x 8 x 3 *Squeeze at the top, slow negs

Reverse Flies
7.5s x 8 x 3 *Squeeze at the top, slow negs

Met-Con
4 RFT
12 Burpees
10 Shoulders to Overhead
20 KB Swings @ 35lb
30 Air Squats
20 Ball Slams @ 15lb
Completed in 12 min. 22 sec.

I'm going to try the paused reps at bottom of BP. I've been doing my rack pulls with the pins set at just below the knee but the videos I've seen show them done with the pins just above. I'm going to try just above tomorrow just to feel the difference.


Supps--1 scoop Pump Extreme, 1 scoop Con-Cret

BGB--Lower

Good Morning
45 x 5 (w/u)
65 x 5
75 x 5
95 x 5
95 x 5
95 x 5

RDL
95 x 8 (w/u)
140 x 6
140 x 6
140 x 6

Smith Machine Lunges
Bar x 12
40 x 8
40 x 8
40 x 8--working on form. These are hard because my right side is weaker

LTE
22 x 5 (w/u)
42 x 5
42 x 5
42 x 5--working on keeping elbows tight

Triceps Pressdowns--PTS machine cables
6 x 8
6 x 8
6 x 8

Off work today. Doctor appointment earlier and then I hit the gym. My neurologist told me my balance was good which surprised me because I always feel a bit off. She said I'm doing well and I don't need to see her until next year. Yay!

Photobucket not cooperating so here's a thumbnail size photo of today's lunch of leftover beef fajitas and my new lunch bag:

[Lowlyfe01]

Gotta love those Good Mornings

[swooshie]

I'm going to try the paused reps at bottom of BP. I've been doing my rack pulls with the pins set at just below the knee but the videos I've seen show them done with the pins just above. I'm going to try just above tomorrow just to feel the difference.


Supps--1 scoop Pump Extreme, 1 scoop Con-Cret

BGB--Lower

Good Morning
45 x 5 (w/u)
65 x 5
75 x 5
95 x 5
95 x 5
95 x 5

RDL
95 x 8 (w/u)
140 x 6
140 x 6
140 x 6

Smith Machine Lunges
Bar x 12
40 x 8
40 x 8
40 x 8--working on form. These are hard because my right side is weaker

LTE
22 x 5 (w/u)
42 x 5
42 x 5
42 x 5--working on keeping elbows tight

Triceps Pressdowns--PTS machine cables
6 x 8
6 x 8
6 x 8

Off work today. Doctor appointment earlier and then I hit the gym. My neurologist told me my balance was good which surprised me because I always feel a bit off. She said I'm doing well and I don't need to see her until next year. Yay!

Photobucket not cooperating so here's a thumbnail size photo of today's lunch of leftover beef fajitas and my new lunch bag:

Paused reps kill!!! Awesome weights on those Good Mornings and RDLs! Those Good Mornings are quite the attention getter in the gym

Good call on a Cinco de Mayo Fajita lunch! Where's the margarita?

[Stncldsnake]

Crushing it in here, NICE!!

[CathyVee]

Gotta love those Good Mornings

Love 'em!

Paused reps kill!!! Awesome weights on those Good Mornings and RDLs! Those Good Mornings are quite the attention getter in the gym

Good call on a Cinco de Mayo Fajita lunch! Where's the margarita?

Ended up drinking a beer during the Black Hawks game. It was a Tyskie but that's all I had

Crushing it in here, NICE!!

Thanks.

Supps
Pre--1 scoop lemon lime Pump Extrem, 1 scoop lemon lime Con Cret
Intra--1 scoop mandarin Amino Tren

BGB--Upper

Snatch Grip Rack Pulls
135 x 5
155 x 5
185 x 5
190 x 5
190 x 5--started with the pins set just above the knee

Seated Cable Rows
55 x 8 (wu)
90 x 9
90 x 9
90 x 9

Bench Press
45 x 5 (w/u)
65 x 5
75 x 5
75 x 5
75 x 4--sigh

DB incline Bench Press
25 x 8
25 x 6
25 x 6

Seated Calf Raise
50 x 12
25 x 20
25 x 12--working on better ROM

Hanging Knee Raises
10
6
6

Did some videos. I think I need to work on my lock out with the rack pulls. YouTube is so cruel--a suggested video was "How to get rid of your cellulite".

I looked through my previous videos and saw my pull up video from 2 years ago. I really need to lose this weight.

[IrishLassie78]

So apparently my computer at work ate my post from earlier today 'cause it ain't here... Those paused reps are hhhhhaaaaarrrddd. I did them today with my squats too. And then wanted to cry when I was foam rolling.

I have a love/hate relationship with Good Mornings. I always feel awkward as hell doing them. I can never get the bar in a comfortable place if there's anything resembling weight on it.

Those fajitas look soooooooo good. We ended up with Chipotle for Cinco de Mayo because I got stuck at work

[IrishLassie78]

Another day of 6:00am lifting. There was one other crazy person in the gym but not in the weight area so happy Lassie was happy about that. Squat day today. Felt great this morning but I'm tired as hell now. I'd rather go at 6:00am when there's no one there though than have to waste time waiting for the equipment I went around 5:00...

Squat Day:

Supps:
Pre - 1 scoop Lemon Lime Pump Extrem (this is the only reason I even half way remember driving to the gym this morning), 1 scoop Creafusion (must buy some Con-Crete... it dissolves SOOOOOOOOOOOO much better)
Intra - 1 scoop Mandarin Amino-Tren. Needed an extra kick in the ass this morning. I knew I'd like this because I have the Mandarin Gluta Blast and I love it.

Warm-up:
Hip and ankle mobility, high knees, ass kickers, BW squats, squat stretch, squat to stands

Back Squats:
Warm-up Sets
Bar x 10
65 x 10
85 x 8

Working Sets
95 x 5
115 x 5
135 x 5 *Paused all of these for 3 secs in the hole. Felt really good.

Deficit DL:
115 x 3 x 6 *Working on speed off the floor, chest up, shoulders over the bar and not forward of it, lats engaged

Band Abductors/BB Hip Thrust SS:
Abductors
Blue band x 10 x 5

Hip Thrusts
115 x 10 x 3

Overhead Squats/BB Calf Raise SS:
OH Squats
Bar x 8 x 3 *Working on keeping chest up and pushing knees out, keeping scaps pulled together and shoulders down away from my ears

Calf Raises
115 x 10 x 3

Swiss Ball Reverse Hypers/Calf Press SS:
Reverse Hypers
15 x 3

Calf Press
120 x 12 x 3

LOTS of foam rolling today and hurt. Quads and IT bands were full of knots this morning. Spent a good amount of time stretching too. Did my usual lower body stretches but spent a good amount of time on thoracic and shoulder stretches and mobility too. And it all hurt. I is tired. My biggest goal in life is to get to bed before 11:00pm tonight.

[jwtiger69]

Another day of 6:00am lifting. There was one other crazy person in the gym but not in the weight area so happy Lassie was happy about that. Squat day today. Felt great this morning but I'm tired as hell now. I'd rather go at 6:00am when there's no one there though than have to waste time waiting for the equipment I went around 5:00...

Squat Day:

Supps:
Pre - 1 scoop Lemon Lime Pump Extrem (this is the only reason I even half way remember driving to the gym this morning), 1 scoop Creafusion (must buy some Con-Crete... it dissolves SOOOOOOOOOOOO much better)
Intra - 1 scoop Mandarin Amino-Tren. Needed an extra kick in the ass this morning. I knew I'd like this because I have the Mandarin Gluta Blast and I love it.

Warm-up:
Hip and ankle mobility, high knees, ass kickers, BW squats, squat stretch, squat to stands

Back Squats:
Warm-up Sets
Bar x 10
65 x 10
85 x 8

Working Sets
95 x 5
115 x 5
135 x 5 *Paused all of these for 3 secs in the hole. Felt really good.

Deficit DL:
115 x 3 x 6 *Working on speed off the floor, chest up, shoulders over the bar and not forward of it, lats engaged

Band Abductors/BB Hip Thrust SS:
Abductors
Blue band x 10 x 5

Hip Thrusts
115 x 10 x 3

Overhead Squats/BB Calf Raise SS:
OH Squats
Bar x 8 x 3 *Working on keeping chest up and pushing knees out, keeping scaps pulled together and shoulders down away from my ears

Calf Raises
115 x 10 x 3

Swiss Ball Reverse Hypers/Calf Press SS:
Reverse Hypers
15 x 3

Calf Press
120 x 12 x 3

LOTS of foam rolling today and hurt. Quads and IT bands were full of knots this morning. Spent a good amount of time stretching too. Did my usual lower body stretches but spent a good amount of time on thoracic and shoulder stretches and mobility too. And it all hurt. I is tired. My biggest goal in life is to get to bed before 11:00pm tonight.

WoW! Great work. I really need to get back on my foam roller. I have been really lazy the last few months.