Thursday, I ran for two miles in the morning.
Friday started out the same. Then I did this workout right after my morning run:
All Notation: Weight x Reps x Sets
Incline Bench Press (205): Worked up to 185x1, 205x1, 195x1
Overhead Shrugs (175): worked up to a 175 1RM.
Assisted Pullups (Average Band): 10, 9, 8, 7, 6 reps.
Hammer ISO Rows (140): worked up to a 140 single, then 85x10x4
Incline DB Lateral Raises: 10x7x5
Barbell Curls: 60x10x5. Supersetted with the lateral raises.
Then I ran drills and sprints and did mobility work on the soccer field at around 3PM. That should have been it. But I found myself at 8PM playing volleyball with my friends for 3+ hours. I spent my last hour running on fumes, and the weekend sleeping it off. I felt wiped out and beat up and craving McDonalds!!!