1/14

Shoulder and tricep workout:

Nice finish to this round and solid workout. But boy, I am sore from yesterday and looking forward to a day off tomorrow. T bar row really hit the rear delt and the hams are screaming. I was happy to hit 50's in the side laterals.

Side lateral: 3 warms, 45/5 50/5,6
Bar shrug: 2 warms, 245/8 250/7 drop set
Cable front raise: 2 warms, 35/10 40/9
Tricep dips: 2 warms, 4chains/7,7,6
Rope pressdown: 2 warms, 50/10 52/9

upper ab work
15 min cardio


1/15

Steady state cardio at 30 mins