Start: 9:00am
Finish: 10:20am/10:40am

Warm Up: One Arm Alternatin Barbell Press 45lbsx50

Rest: 90 seconds
Tempo: 301

SS:
BO BB Rows: 95x8/100x8/110x8x2/115x7*
BB Inc. BP: 95x8/100x8/110x8x2/110x5*
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Mixed Grip Chins: BWx6.5/BWx4x4
BB Push Press: 50x8/60x8/70x8/75x8/75x7**
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Dips: BW-100lbsx8x2/BW-90lbsx8x2/BW-70lbsx7
DB Clean: 40(2-20s)x8x2/50(2-25s)x8x3

Ab Coaster: 15x3

Cardio:

HIIT on the spin bike followed the nasty above.

Warm Up: one minute
High: 30 seconds by six cycles
Low: 60 seconds by six cycles
Cool Down: three minutes

Thoughts: Weight this morning was 183.6 pounds. Up a tad, but that might have something to do with me being on holidays for the past week or so.

*started with heavier weights on the first couple of sets compared to last time
**form became questionable.

Overall, good today with a big sweat.

t

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