Boiled

Boiled (verb): I went to Body by Boyles, and it was 60F outside whattt?

Roll out & stretch
Dynamic warmup (kicks, lunges, skips focusing on drives, etc)
Ladder lateral work

3x10 diagonal lateral bounds, stuck landings
2x8 standing wall ball lateral hip throws

3x5 Cleans (90, 90, 95)
2x10 Iso lunge chop (knee up)
2x10 Sumo squat pressout (12kg/26.4# kettlebell)

3x6-6-12 trapbar deadlift (125x6, 135x6, 145x12) ... need to establish max *cough* annalisa
3x5 chin ups (3-1-1, 2-1-1-1, 5 with resistance band help)
2x10 resistance band leg lowers R-L-R

2x8 1/2 kneeling 1 arm DB press (20, 22.5), 1x20 pushups (something happened to back muscles, couldn't do 3rd set)
3x5 elevated single leg squats (15#)
2x25s standing anti-rotation hold

7x 20 touches slide board + 30sec rest

ROLL back muscles

FOOD:
Bfast: always eat a bagel
Lunch: always leftovers from last night
Dinner: mom's cooking is awesome. Today it was a pork dish, eggplant dish, spinach-ish dish, peanuts dish, pork w spiced cucumbers dish, rice. mmm. oh, and always eat fruit first before the meal-last night: strawberries, grapes, apples. i'm spoiled.
Snacks: a variation of lots of things I have at work in my cube: asian crackers #1, asian crackers #2, goldfish, fruit/nut/grain bars, shrimp crackers, wheat snacks (store brand wheat thins), tons of fruit, fruit snacks, cheerios, pretzels, etc. are among things i have had / have now. + lots of water & tea
Yesterday snacks: clementine, banana, fruit bar, asian crackers #2, lots of water

post workout: 139lbs.
I can live with that! must be because of those 10mi from last week! or because the weight was actually new years food. i've finally reached stage 5: acceptance, that i no longer need to be as heavy as can be, because I will never play (contact) rugby again. stage 5 is nice haha

finally: i will work out a good goal + reward + affirmation system for friends soon :)

finally finally: i love the left sidebar workbear mission and wanted to publicly say it. love!