At Bally's Total Fagness, New Rochelle, NY
Elliptical - 10 min
GM Squat close - 135x5, 225x3, 275x3, 315x3, 365x3, 405x3 <-- add belt, 455x3
Rounded back GM 225x8x3
Reverse grip BP - 135x5,185x5,225x5x3
Rolling DB Ext - 4x10
Dumbbell Flye - 3x10
Lying Leg Curl - 4x10-15
Ab Machine - 3x10-20
Lat Pulldown on Machine - 4x6-12
At 24 Hour Fagness, Frisco, TX
Elliptical - 10 min
Bike - 12 min
Shoulder rehab
Calf Raise - 4x15-20
Scott Bench Curl - 3x8-12
Grazzletron - Buffalo Bar: Greens + Tensioners + 120 chains
warmup
briefs
315 x 2 x 3
335 x 2 x 2
365x2
405x2
435x1
Zercher Harness - Sumo Pin Lockout vs. Doubled Purples
225x5
275
315x5x2
Assistance Circuit
GHR jacked up 14" + purple x6, drop band x6
Situps on GHR w/dumbbell - 8-10x3
RH - 12x2
