back squat

 

bar x 10

100 x 10

145 x 8

190 x 5

230 x 3

275 x 1

320 x 3 x 3

 

front squat

145 x 8

190 x 5

220 x 5

 

hammer curls

40 x 3 x 8

 

notes: first time back in the gym after 5 weeks off for a grueling end to my semester... i've never been this sore after a workout, i was feeling it during my workout as well, inner thighs started cramping from the wide squatting, they were yelling "no mas" but kept going, kinda regret it afterwards but no pain no gain... shoulder still feels shitty but didn't seem to be bothered by squats fortunately

 

ps: congrats to cheryl for a great show at the UPA meet and better luck next time Joanick, i expect a sick performance in january