Day: March 20, 2024

Warm-up / Cardio

• 4:00 TrueForm Walk
• 3:00 TrueForm Walk Backwards
• 3:00 TrueForm Walk

Lifting

4 Sets

• 12 Deadlifts (125-145) / 12 Hip Bridges (40)
• 3×10 Incline Bench I-T-Y’s (5# DBs)

4 Sets

• 12 Pendlay Rows (75/65)
• 12 Tricep Pushdowns (60/38)

4 Sets

• 10/10 Standing Banded Woodchops (blue)
• 12 Underhand Lat Pulldown (104/71)

4 Sets

• 12 Seated Cable Rows (handles, 104-98/76)
• 3×12 DB Dead Bugs (12)

Abs

2 Sets

• 20 Pike Heel Clicks over DB
• 20 alt Piked Single Leg Extensions
• 10 Piked In & Outs around DB
• 10 Piked Leg Lifts over DB
• 30 Russian Twists (20# KB/15# DB)
• 20 Plank Hip Dips over DB

My back has been feeling good, so I did this part today.