At Bally's, New Rochelle, NY
warm-up
Elliptical - 7min
dumbbell rotators
shoulder traction
LTWY raises
Floor Press - bar x 15, 135x5, 185x3, 225x3, 275x3, 315x3
add 3 Board - 345x3, 385x1, 405x1, 415x1
Hammer Upper Back/Lat - 4x8-12
Superset
Triceps Pusdown - Rev grip/Reg grip 3x10/10
Pulldown - 3x8-12
Giant set
Rear Delt Machine - 2x12
Pec Deck - 2x10
Curl Machine - 2x12
At Bally's, New Rochelle, NY
warm-up
stretching
mobility
SQ - 465x5, 525x3, 590x2 PR This is the most I've ever done with a walkout in briefs only. Had another one but I'm going to gear up in a week.
Seated Leg Curl - 4x8-12
Pulldown Abs - 3x12
warm-up
Reverse Hyper - 1x12
GHR - 1x10
GHR Situps - 1x20
stretching
mobility
Conv DL - 405x5, 460X3, 515x4 PR
SS Bar GM - 155x8, 205x6x2
GHR - 33x12, 55x10x2
KB Chops - 33x8x2
Strongman Medley x2 - Prowler - 90, Farmers Carry, Yoke
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