Two 1.5 hour paddle practices yesterday (6 am and 6 pm).  The water was not as cold as some days.  Workout was hard as per the usual.

Plan was to go home and rest up but somehow I ended up at the gym with a friend working on the big 3 of paddling - pull ups, bench press, and T-bar (in lieu of a bench pull).

Pull Ups - wide grip
2 rounds with no weight  to failure
4 rounds with 10 lbs
2 rounds with 7.5 lbs
Continued without weight until reached failure
4 rounds of negatives

Bench Press
Was a little all over the place ;)
2 sets of warm up
Alternating sets of 10-15 reps with 3-4 reps with 1 rep max.
2 sets of double tap 10-12 reps

Biceps/Hammer Curls
Added this one because my friend has girly arms :P
We pre-fatigued these muscles then moved to T-bar!!

T-Bar- narrow grip
4 sets of 8-10 reps

And.. of course... ended with 2 sets of pull ups just to see...

Tonight:  sitting on my couch with my two cats- Miso and Morris :)

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