100-101

Were were both beat down on Sunday morning, so we went for a 2.43 mile walk in 44:49 and then played 18 holes riding in a cart in the afternoon. Yesterday I walked 18 holes. Heat index was at 100° when we started and 101° right after! I started with the movements today.

Shoulders

3 Sets

• 12 Single DB Shoulder Press (45#)
• 12 DB Lateral Raises (vert DBs, 8#)
• BikeErg

3 Sets

• 12 Underhand Barbell Front Raise (26#)
• 12 Barbell Upright Rows (45#)
• BikeErg

3 Sets

• 12 Arnold Press (25#)
• 6/6 Static Front Raise (vert DBs, 10#)
• BikeErg

Took us 18:39 and accumulated 7,062 meters on the bike. Almost two minutes faster than last week.

Arms

3 Sets

• DB 21s (20#)
• 15 Diamond Push-ups
• Row

3 Sets

• 12 Curl with Twist and Pushdown (20#)
• 12 Double DB Skull crushers (30#)
• Row

3 Sets

• 8/8 Static DB Curl (15#)
• 8 DB Curl (15#)
• 12 Tricep Pushdowns (60#)
• Row

Done nine seconds slower than last week but there was a lot more wiping off with the towel and drinking water today. Took 24:54 with 4,353 meters.