standing ez bar curls:
10 x 55, 8 x 55, 6 x 60, 6 x 60

db hammer curls:
10 x 20s, 8 x 20s, 6 x 22.5s, 6 x 22.5s

seated machine dips:
10 x 75, 8 x 90, 6 x 105, 6 x 105

cable pushdowns:
10 x 80, 8 x 90, 6 x 100, 6 x 100

internal/external rotation w/green band:
3 x 15 each side, each movement

single arm lateral raises w/green band:
2 x 15

bb shrugs:
3 x 15 x 90

side tosses against wall:
3 x 15 x 8

box jumps:
3 x 20

single-leg skiier jumps:
3 x 20

medicine ball chest passes:
3 x 15 x 6

bike home just in time to beat the storm. now my neighborhood is flooded and i won't be driving anywhere until this deluge stops.

---

Comments