Warm 10 min bike
Post, 15 min rope and box jumping

Chest:
Dumbell incline press: 12x80, 6x90, 5x90, 4x100(PersonalBest)
Flat Bench fly: 12x50, 6x70, 5x70, 4x70
Barbell flate press: 12x95, 6x115, 5x125, 4x130
Dips: 10x1 8x2

Calves:
standing machine: 14x180, 10x230, 10x230, 10x230

Abs:
Twisting crunches: 4x15
Leg raises: 4x15
crunches: 4x15
Hanging leg raises: 4x15
Standing weighted ocliques: 4x15 w/25pds
Incline crunches: 4x15

I've got a nasty cold, so I'm just happy I got it all in

---

Comments