05/23/23
6:45am
10 minutes on rower. 2130 meters (avg HR 147, max HR 165)
34 minutes resistance training (avg HR 151, max HR 175)
V grip pull down;
3 sets of 8 reps at 130lbs
BB reverse grip bicep curl;
7 reps at 60lbs
6 reps at 70lbs
5 reps at 80lbs
Cossack squat;
3 sets of 10 reps at BW
Cable vertical row;
9 reps at 110lbs
9 reps at 115lbs
9 reps at 120lbs
Seated raised feet single arm db shoulder press;
3 sets of 6 reps at 20lbs
Half Turkish Get-ups:
1st set: 6 reps @20lbs
2nd set: 4 reps @ 20lbs
BB incline bench close grip press;
3 sets of 10 reps at 95lbs
-GNC Mega Men Multivitamin
6:45am
10 minutes on rower. 2130 meters (avg HR 147, max HR 165)
34 minutes resistance training (avg HR 151, max HR 175)
V grip pull down;
3 sets of 8 reps at 130lbs
BB reverse grip bicep curl;
7 reps at 60lbs
6 reps at 70lbs
5 reps at 80lbs
Cossack squat;
3 sets of 10 reps at BW
Cable vertical row;
9 reps at 110lbs
9 reps at 115lbs
9 reps at 120lbs
Seated raised feet single arm db shoulder press;
3 sets of 6 reps at 20lbs
Half Turkish Get-ups:
1st set: 6 reps @20lbs
2nd set: 4 reps @ 20lbs
BB incline bench close grip press;
3 sets of 10 reps at 95lbs
-GNC Mega Men Multivitamin