SQUAT

Doing what I can with the equipment in the small gym at work.

Squats
2 x 10 x body weight

Zercher
3 x 8 x 70#
1 x 10 x 70

Hamstring curl
3 x 10 x 60

Leg Press
3 x 8 x 215#

Hanging leg raise x 8 (toes to hands)
V-ups x 25

Zercher squat is my new favorite squat. 

PULLUPS, PINCH, RT

15 minute circuit, no resting

pullups
6 x 6 @ BW

Rolling Thunder
6 x 8 x 90#

2HP
6 x 5 x 100#

Good workout.  My wife also worked on some 2HP and Ironmind Hub.  She easily pulled 25# in plates on the Hub. 

GRIPPERS

I decided to just see how a gripper workout would affect my middle finger.

3 x 10 @ HG150
2 x 10 @ #1
2 x 5 @ #2
3 x 1 @ SM (choked at parallel) (left only)

Overall felt really okay.  Had some discomfort in the RH middle finger joint in the evening, but did not amount to anything.  No noticable swelling.

MAINTENANCE

Some light body weight stuff:

Pushups
3 x 10

Glute circuit
3 x 10

The circuit is three exercises that I'm working on from Bret Contreras. It's body weight hip hinge, squat, and glute bridge. See, I basically don't have glutes. So I am working on these exercises trying to master them without weight. Been at it for a while and trying to do the circuit every day and just realized I forgot about it for a week. Whoops. Not a habit yet I guess.

EASY BAKE WORKOUT

Trying to blend a meaningful workout with the feeling of "that was easy" at the end.  

deads

2 x 10 x 115

1 x 8 x 135

1 x 5 x 115

rolling thunder

3 x 8 x 90

2HP

1 x 3 x 95

3 x 5 x 95

hip hinge

2 x 10 x 115

Everything felt great.  I taped the shit out of my RH middle finger to protect it and keep it from bending too much.  Feels fine.

POTPOURRI

I've had some time off recently and made two mistakes: 1) Started to over-think programming. 2) Stopped training due to some nagging problems.  Some clarity today so I will start logging again for a while:

pull ups

4 x 5 various grip

3 x 5 +25# chins

hip hinge

10 x 45

2 x 10 x 95

Smith machine squat

10 x bar

9 x 115

7 x 115

box jump x 10

V-ups x 25