Yesterday was an insanely busy workday amidst an already busy week, but I crushed the day and stayed on-schedule with tasks to check-off at home even after getting out of work an hour late.

Squats (high bar)

315 x 18

Reverse hypers

200 x 3 x 10

Weighted dips

100 x 10, 9, 10

50 x 12

Super-set with pull-ups

3 x 10

Hammer curls

35s x 3 x 10

Added one rep to 315 and had no elbow pain on the pull-ups. Great development. Did them unweighted, but really emphasized the shoulder blade squeeze at the top of each rep. Didn't allow myself to strain to avoid aggravating the elbow. Same with the hammer curls: light weight but an extra intense squeeze at peak contraction.

Random boxing form cue I realized the other day: start the punch from the lat muscle, not the elbow or fist. Ensures a full extension that way and also makes for a more powerful jab. This way, the fist is launching like a spring from the torso, rather than the fist moving first and the arm following, which begets arm punching.

This morning:

100 kettlebell swings with 50 lbs

20 burpees

Got a busy weekend ahead. Ramen dinner with coworkers tonight, a Halloween party on a decommissioned WW2 battleship tomorrow, and then another work outing at a winery with pizza on Sunday. Training hard to earn those calories, and eating big but clean when at home. Have also turned down numerous alcohol offers at the office throughout this week.

Speaking of food, the Ninja air fryer I scored on Prime Day has been the best kitchen appliance I've bought that isn't a fridge. Been making wild caught salmon in it but looking into more recipes (buffalo wings are going to be a must).