July 16
Warmup on versa climber - 300 feet. Was pretty easy and I wasn't huffing and puffing finally!
Bar over the head lift - pyramid set bar, +20, +5, - 10, 8, 6 reps
I finally broke 200 on rack dead lift! And another guy have me a skit out for good technique and the best he's seen yet!
90 lbs, 150 lbs, 225 lbs - 10, 8, 6.
Body squats 1 set of 10
Hammer iso press - 90lbs, 120lbs, 150lbs. 3 sets 10 reps. Last set was not good, needed help.
2 foot step, straight leg step up, 3 sets, 10 raises each leg
triceps extension machine - 70 lbs, 3sets 12 reps
Bicep bar curl - just bar, 10 reps, plus 10, 2 sets of 10, back to bar, 1 set of 15 (with a break after the 10th rep)
Front bridge - 2 sets of 10. Back was tight on the way up...
Full set of hip stretches and quad foam rolling after I was done.
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