saturday
walked the zoo with my kid for 3 hours, ate pretty healthy too
today bench DE day
warm ups
bar, 95, 135 all paused on the bottom
CG speed work
135, 145, 155, 165x3, varying pausing at the top and bottom or just all out
reg grip speed work
165, 175, 185, 195x3 see above
135x20, 10 all out and 10 paused at the bottom (i just felt like it)
DB shoulder press
30x8
40x8
60x8
70x8
80x4
rear laterals one arm cable
3 sets of 10
side laterals
20x10
25x8
30x7
tri cep pushdown
70x10
85x10
100x7
DB behind the head
90x8
95x8
100x7
DB curls
40x8
45x8
55x4, rep out hammer curls with the 30's
ez bar curls, unknown bar weight, so all weight shown is plates only
20x10
40x8
60x8
80x6
10 minutes of cardio
sounds like a lot while typing but it only took me an hour to do. i was pretty unmotivated today but this got me going a bit!