Chins wide grip 10x 3 sets
closed grip chins 10, 8,6 toasted
seated cable rows 12x60, 10x80 10x90 10x100
machine curls 10x15 25 35 40
concentration curls 10x10, 15, 20, 25
roman chair 15xlw 12x15 10x25
supersetted with cable crunches 3 sets of 10 left right center
machine crunch full range 10x110 10x150 10x180 10x200
super setted with back hypers 10x25 10x35 10x45

walk
15:07 1st mile
14:18 2nd mile
14:17 3rd mile

Loaded, unloaded and spread 2500 pounds of cow shit from the pickup to the garden. Not a bad day for a 56 year old geezer.

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