Warm Up: I don't remember
SEATED DB PRESS:
Warm Up: 2x15x10,10
Working: 3x35x8,8,8
SEATED SIDE LATERAL:
Working: 3x12x10,10,10
FRONT RAISE:
Warm Up: 1x12x12
Working: 2x15x12,12
SS
REAR DELT:
Warm Up: 1x8x12
Working: 2x10x12,12
DB CURL: Tendonitis buggin me so didn't want to go heavy
Warm Up: 1x10x12
Working: 1x15x10, 1x20x10, 1x25x6
ROPE:
Warm Up: 1x20x12
Working: 30x12, 35x12
Had to improvise...I think I was in SF for this one....
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