Legs/back (Fri) & Shoulders Training (Sat)

Squats--5 singles Felt Way Better (grooved, dropping weight effects groove but felt better, video at the bottom)

Leg Ext (50,40,30,20)--One Arm barbell Shrug 12,12,12,12 (Superset)

One Leg Curl--3 sets 6 (5 sec eccentric, these were hard!)

Giant Set (Straight Arm Pulldowns x 40, Face up chest away wide grip lat pulldowns x 12, T Bar Rows x 5)  Bat wings were very pumped

Abs Throughout

Bike Intervals (Balls out)15 seconds x 30 seconds off x 6 sets Video at bottom

Saturday (Short fluff workout)

Lateral raise lean away (5 sec negative) 3 sets 5

Inverted Rear Delt Fly 3 sets 12 (final set rest pause 9,4,2)

Front Raises Incline Facedown (swiss bar video at bottom)

12,8,5,40 (Video at the bottom)

Neck Work throughout video at bottom

A video posted by Jailhouse Strong (@jailhousestrong) on Mar 21, 2015 at 10:00am PDT

Don't neglect the neck! A #Jailhousestrong principle

A video posted by Jailhouse Strong (@jailhousestrong) on Mar 21, 2015 at 2:06pm PDT

Today's intervals on the bike--higher resistance level 15 seconds balls out (yes really balls out a full 100 % effort) repeated this sequence 6 times, heart rate was already elevated after legs and back training....producing results and having a great time!! Everyday I walk in the gym I praise God for giving me the health to do what I love, so excited about the release of the new #Jailhousestrongintervals book #kennedale #Jailhousestrongcardio #Jailhousestrongshirt #pigiron #pigironclassic #gasstationready

A video posted by Jailhouse Strong (@jailhousestrong) on Mar 20, 2015 at 9:47am PDT

  Hit some #squats as part of warm up felt solid, moved well #pigiron #pigironclassic #Jailhousestrong #Jailhousestrongshirt #kennedale   A video posted by Jailhouse Strong (@jailhousestrong) on Mar 20, 2015 at 1:08pm PDT