Log Shoulder Press + Auxiliary

Morning
A.) 3x3 Log shoulder press
B.) 3x10 Reverse hyper

Results
A.) 5x75/5x115/3x135/3x165/3x185/2-1x185/3x185/3x185/3x185
B.) Comp @ 210lbs

Afternoon
A.) 1x200m Run
B.) 5x10 Bar dips
C.) 3x10 Hamstring curl
D.) 5x10 Hanging leg raise
E.) 3x10 DB Bench
D.) 1x200m Run

Results
A.) :50
B.) Comp (all UB)
C.) Comp @ 105lbs
D.) 10/10/10/5-5/5-5
E.) Comp @ 75lbs (all UB)
F.) :58

Evening
A.) 1x800m Run @ 60%
B.) 3x1min UW swim @ 80% - 2min UW swim @ 40%

Results
A.) 4:28
B.) 2.5 laps - 5 laps/2 laps - 4 laps/2 laps - 4 laps

Notes:
Good 3-day cycle. Had a pint of coconut ice cream and a shock top beer to celebrate. Seriously, this new regiment is working wonders.

Time to rest up and get ready for box squats and high bar backsquats on Saturday.