10 min Cardio Warm up (rowing) and stretching

3 x 5 Wall Squat

3 x 10 Air Squat

3 x 5 Goblet Squat with 52lb kettle bell (Kilograms are for communists)

5 sets of 3 back squat 135 – 185 – 225 – 225 – 245

Then: 4 x 15 back squat @ 125 90sec rest between

Then 10 rounds of 10 air squat – 10 lunges.

Journal Update: I have a couple hard weeks of work coming up and will be putting in 12 hours of work at the office pretty frequently. Going to utilize the weekend and perhaps the early mornings for gym time. My dieting is going strong. Paleo isn’t as tough as I thought it would be. Molly and I try to limit cheating on the weekends. When we do cheat and have carbs we go after the best available options. Current weight 200lbs.