Warm Up: eliptical 5 minutes
SIDE LATS:
Warm Up: 1x1.5x10, 1x20x10
Working: 3x25x8,8,8 a bit ugly but done
BAR SHRUG:
Warm UP: 1x135x10
Working: 1x155x10 2x165x10,10
HIGH INCL DB PRESS:
Warm Up: 1x30x10
Working: 1x35x6..my left shoulder/arm sorta gave out...had been bothering me the past few days so I went to the nautalis machine
Working: 1x50x10, 1x60x10, 1x70x10
DIPS:
Working: 1x28lb assistedx16, 1x22lbs assistedx16, 1x16lbs assisted x16 um...i didn't have a pin in for last one so I don't know how much assistance I had but got 11.
ROPE:
Warm Up: 1x20x12
Working: 1x30x12, 2x35x10,10
STEADY STATE #4: Hour bike ride
Feel good....realized when I got home I forgot to take my swamp water...that is what I call my Quake now..from being in my car the purple color has changed to um..swap water..still tastes the same though...
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