7

In and out today. Had work to do + see my kid -->
who just got home from Marine Combat Training.

so no warm up.

1) Squats (2 minutes rest between sets because there was no one to talk to)
bar x 20
95 x 10
105 x 10
115 x 10
working sets
135 x 5 x 5
Took me forever to get the courage to unrack it.  No spotter + outside the racks is a bit scary. But they went up ok. Now I got more confidence and momentum. I also practiced making my walkout being minimal. Two tiny steps back, settle in, breath, go. Even though I train by myself, I hear the people who have worked with me and all their advice.

2) Speed Deadlifts (1 minute rest)
135 x 5
working sets
185 x 8 singles

supersetted the next 2 to save time

3a) Ham glute raise
bw x 4 x 10

3b) Leg extensions
40 x 4 x 10

4) Decline abs
bw x 46

Pushed Prowler
+45 x 5 x 40 yards.

Asked to rate my workout on my way out. Gave it a 7. Only because it was kinda lonely.

c.