Personal Records

First off, nice job on your new PR. Is that weight in addition to the sled or no? Regardless, a new PR is always a good feeling. 

Leads me to my next topic of discussion, not taking away from your's, but let's talk squats. New PR for me as well. Here's what I did today (shoulders and legs, kind of a silly split but I had to make up for not working out yesterday):

Standing Barbell Military Press

65# x 10

85# x 10

85# x 8

65# x 10

65# x 8

TRX "Ts" w. Face-pulls

10 TRX --> 80# x 10 x 3 sets

DB Shoulder Press w. slight incline (to protect my poor little back) w. DB Lateral Raises (15#, reps to fail)

55# x 10

55# x 10

65# x 9

65# x 8

55# x 8

Lateral Shoulder Raise (Strive Circuit)

80# x 10

80# x 10

90# x8

90# x 8

Intermission (Went to go train a client)

Bilateral Elbow Extension w. Freemotion (Full Fail Pyramid sets, dropping one plate at fail)
Start: 80# x fail
End: 20# x fail

Tricep Burnout on Bench (1 press to 1 skullcrusher....)
Highest Full Set: 6 Presses to 6 Skullcrushers w. no weight on Barbell

Barbell Squats

135# x 10

185# x 8

225# x 6 (<--New PR...and for reps!)

225# x 4 

135# x 10 (w. sit on bench to take away momentum)

Straight Leg Deadlifts to Seated Calf Raise Machine (90# x 10) to Standing Calf Raise (ecc. 10x ea.)

185# x 10

185# x 10

205# x 8

225# x 8

225# x 8

SB Hamstring Press

10 x 3 sets

SB Bridge w. hamstring curl

10 x 3 sets

I am not sure what gave me the confidence to squat 225, but whatever it was, it worked! I'm going to go for 250 before September is out. It's such a great feeling, as you know already, when you hit a new PR. 

Here's a question for you now. How do you decide what your goals are going to be? What goes into your thought process when you are determining what to shoot for? Are there any goals that you want to set for me? I think this would make for a fun game...setting goals for each other and then racing towards said goals...

"Let's play a game..."

Muscle of the Day

Anterior Deltoid

Origin: Clavicle (lateral half I think)

Insertion: Humerus

Functions: Shoulder Flexion (Primary) Shoulder Abduction (secondary) 

Sidebar: That new NASM certification is pretty interesting...I may look into that.