A1. Seated wide grip lat pull down; 12-15x4; rest 1 min
done
A2. Seated arnold press; 12-15x4; rest 1 min
done
B1. DB lateral raises; 12-15x4; rest 1 min
done
B2. Seated cable rows; 12-15x4; rest 1 min
done
C1. Bent over thumbs up reverse flies; 12-15x4; rest 1 min
8# x12 x4
C2. Incline bench cable rows; 15-20x4; rest 1 min
done
D1. Bar dips; amrap unbroken x4; rest 1 min
8, 7, 7, 7
D2. Single arm bent over DB rows; 8-10x4/side; rest 1 min
35x8/sidex4
+
15 min amrap:
10 alt'ing DB front rack lunges 35#/hand
20 seconds hanging L-hold
10 DB thrusters 35#/hand
20 seconds arch body rock
10 double DB power cleans 35#/hand
20 seconds side plank per side
10 single arm DB OHS (10 per arm)
20 seconds hollow body hold
1+10+20+10+20+10+20/side
with 30#
The gym was crazy in the evening hour after work so I didn't bother recording weights/reps in my phone. But I can tell you I made each set hard. Was good to move. Body feels hollow. I've never experienced such grief and am trying to find my way through it. Writing this on Saturday and weighed myself and I've lost 5#'s this week so I know it's having a physical effect too. I just haven't had much of an appetite. I know I'll be okay, but one day at a time. The amrap killed me. Gym only had weird 35# db's so I used the 30's that were normal shape/size. It still felt so have on all the db movements. I'm just outta practice/shape. Core work felt good. I'll get it back. Back feels great. Thanks!
No comments:
Post a Comment