Training 7-21-14: Squats.

Warmup

1. Bent-knee Iron Cross x 5-10 each side
2. Cat-Cow Pose x 10-20
3. Roll-overs into V-sits x 10
4. Rocking Frog Stretch x 10
5. Fire Hydrant Circles x 5-8 fwd/bwd/up+down
6. Mountain Climbers x 10 each leg
7. Cossack Squats x 5-10 each side
8. Squat to Stand x 10
9. Twisted Squat-to-Stand x 10 each leg

(weight x reps x sets)

Increased a rep on my 405s, added an extra set of paused squats as well as upright rows. All this at 11pm, so I call the day a definite win in my book. I hate training my squat late at night, but sometimes the day is so busy it has to happen. At least I belong to a 24 hour gym!

Main Movement Squats (low-bar) 45 x 10 135 x 5 225 x 5 275 x 5 315 x 4 365 x 3 405 x 3 365 x 3 365 x 3	Support Work Machine-Row Rope Pushdown Curl Upright Row Hyperextensions 130 x 4 x 8 50 x 4 x 20 45 x 1 x 40 25 x 2 x 40 25 x 3 x 20 1 x 50
Movement Supplement Paused Squat (high bar) Leg Press 255 x 5 x 3 335 x 4 x 10	Ab Work Cable Crunch 95 x 4 x 20

Yoga + Stretching Cool Down

Light stretching at home; it was already 12:30 by the time I left the gym so i didn't feel like being there too late. 

Straddles > Full Straddle > Fwd Bend
Straddles against the wall
Bicep planche stretch
Pec Stretches against a door frame

Butterfly > Frog

Bridges

Ankle to Knee > Pigeon.