My legs and posterior are a bit sore.
- 20 PVC Passes
- PVC Presses, shrugs, upright rows
Shoulders and Arms
- 12 DB Lateral Raise (12#)
- 12 Bent Over Reverse Fly (underhand, 15#)
- 12 Barbell Front Raise (25#)
- 12 Upright Row (25#)
- 12 Barbell Curl (45#)
- 12 Double DB Skull Crushers (30#)
- 12 Bench Dip
- 12 Seated Hammer Curl (25#)
- 20 Air Squats
- 15 Plate Push-ups (to 35#)
- 20 Reverse Lunges
- 30 Band Bicep Curls (blue)
I went 20-10 on the curls each round. Finished in 5:53.
Didn’t sleep for shit last night, with my shoulder and back making every position uncomfortable. Pretty dead to the world even after 2 coffees this morning, but out in the garage after 10am.
- 15 Deadlift (95#)
- 15 Burpees over the Bar
- 15 DB Floor Press (50#)
- 20 cal BikeErg
Eased in with the first round of deadlifts since we hadn’t warmed up much other than the 10×45 I pulled. Then I found energy when I started the burpees and felt pretty good the rest of the way. It wasn’t exactly fun, but my pace was solid, with burpees taking me 33-34 seconds every round.
- 12 Seated Hammer Curls (20#)
- 12 Seated French Press (35#)
Since I went light I did a slower decent with a more explosive lift.
A few minutes after getting in the house I was feeling rough. After my protein shake and logging this, I’m taking a nap!