[SpacecityPaula]

Walked 3.5 miles

Active Dynamic Warmup from The perfect body diet book
Prisoner Squat - 10 reps
y squats - 10 reps
Lateral Lunge 8 reps each side
Hip Pop on floor - 10 reps
Single Leg Hip Pop - 10 reps each side
Bird Dog - 10 Reps each side
Y's - 10 reps
Ts - 10 Reps
Is - 10 Reps
Wall Slides - 15 Reps
Walking Quad Stretch - 10 Reps per side
Knee Grab - 10 reps per side
Walking Straight Leg Kick - 8 reps per leg
Forward Lunge with Outside Twist - 8 Reps per Leg
Scapula Push up 15 Reps
WIndmill 12 per side

Balance was rough on the Forward Lunge with an outside twist
I have no flexibility when it comes to the walking Quad Stretch
Hip Pops - I can tell I'm Very tight through the front of my hips.
Single Leg Hip Pops - was totally dying by the last rep on each side - makes me wonder if I've got some firing issues going on.



Test sets for 5x5 Tested Bench , Incline Bench and Rows

Row 1x5x85 < Good starting 5 Rep Max for me on this lift

Bench -
1x5x65
1x5x75 < Good starting 5 Rep Max for me on this lift

Incline Bench
1x5x75
1x5x85 < Good starting 5 Rep Max for me on this lift

I'll test the Squat and the Deadlifts tomorrow