one week...

rode to the gym...damn a headwind all the way there. think my legs were worked well! and thank jeebus for the padded bike shorts...my culo thanks the inventor of those things!
decided to hit the 2 events i can train in the gym, deadlift and farmers hold. did both on the hammer machine.
love that thing! it really mimics a car deadlift but is wonderful for farmers holds, romanian deads and deads for reps.

deadlift on machine
180x5, 270x5, 360x5, 500x10, straps on and did 5 more.

farmers hold
550 30 seconds, 20 seconds, 10 seconds

squat machine--facing in
450x5 6 sets, drop 360x5, 270x5, 180x10

wrist curls over and under
115x10 5 sets each way

herc hold
200 40 seconds

rope hammer curls
100x30, drop 80x20, drop 60x15, drop 40x10, drop 20x5