Saturday 3/30/19
Feeling extra spent and extra beat up today
But just had the day before yesterday off
Am fasted cardio:
35 min recumbent bike ~90 rpm
Abs:
Bosu crunch 3×20 superset with planks
Stretching
Delts
Idk about you guys, but when I list reps, I never count the initial set up rep
DB press
80’s x 6
70’s x 8 paused bottom of each rep
Hammer press
2 p + 25 ps x 7 no spot
Second set maintained weight and turned into a double drop
DB lateral raise
30’s x 11 full + matching bottom partials
30’s x 7 , drop to 20’s for reps, drop to 10’s and do iso hold at the top as long as I could
Smith upright row
2 – 25’s ps x max rest pause set
Cable rear delt fly
3 sets 15-8 reps increasing weight on each
Free motion cable front raise
1 max set
Calves on Cybex squat press
3x 15
Standing calf raise
Work up to 1 max rest pause set
Long stretch
