Windy Recycling Day

I really, really wanted to sleep in this morning.  I didn’t, though.

Press

Warmed up, then

110×5

125×3

140×4

DB Row

50×10

4×10 @ 75

Shrug

135×10

3×15 @ 245

Pressdown

3×15

20 minutes treadmill

I don’t know how long it’s been since I last trained three days in a row, but it’s been a long time.  It’s not normal, and even with these pretty low volume/intensity sessions, I’m still pretty pooped.

Press

2×5 @ 45

65×5

95×1

105×3

120×3

135×7

DB Row

60×10

70×10

3×10 @ 75

Shrug

135×10

3×15 @ 235

Pressdown

3 sets of whatever

No conditioning, had to shower and leave to get to a sales meeting.

The only way this is going to happen is to go back to early AM training.  Timed it pretty well today, left before traffic, came home after traffic for the most part

Press

2×5 @ 45

65×3

95×5

110×5

125×9

DB Row

50×10

60×10

3×10@70

Shrugs

3×15 @ 225

Pressdown

3×20

20 minutes on the treadmill, because out of shape.

Short one today, had to rush back home to work on a contract/offer.

Press

105×3

120×3

135×5

DB Row

60×10

70×20

The End.

Press

2×5 @ 45

65×5

75×3

95×5

110×5

125×8

DB Row

50×10

55×10

60×10

65×10

70×10

Hammer Strength Shrugs

135×20

225×20

315×13

Pressdowns

2×30 @ 100

BB Curl

45×25

Press

2×5 @ 45

2×3 @ 65

95×1

105×3

120×3

135×9

Did a set of 3 chins between each set, for a total of 24

Dips

3×7

Chins

5, 3, 2, 2

Hammer Curls

20×15

2×15 @ 30

Press
2×5 @ 45
65×5
95×3
100×5
115×5
130×9

Dips
3×5

Did a set of 3 chins in between each set of presses and dips, so 10 sets of 3

Pull Down
3×10 @ 150

Face Pull
3×15 @ 120

Hammer Curls
2×15 @ 20

30 mins bike

Press

2×5 @ 45

65×5

95×1

115×3 (misloaded, should have been 105)

120×3

135×8

Chins

5×3

Pulldown (neutral)

4×8 @ 140

Face Pull

4×15 @ 120

Hammer curls

2×12 @ 30

20 mins treadmill