Daily score: 9 (pumped after talking with Ravi and you)
Workout:
A1. Seated wide grip lat pull down; 12-15x3; rest 1 min
75x15
80x15
85x12
A2. Seated arnold press; 12-15x3; rest 1 min
20x12x3
B1. DB lateral raises; 12-15x3; rest 1 min
8x15
10x12x2
B2. Seated cable rows; 12-15x3; rest 1 min
110x15x2
120x12
C1. Bent over thumbs up reverse flies; 12-15x3; rest 1 min
5x15
8x12x2
C2. Incline bench cable rows; 15-20x3; rest 1 min
50x15x3
D1. Bar dips; amrap unbroken x3; rest 1 min
6/7/7
D2. Single arm bent over DB rows; 8-10x3/side; rest 1 min
30x10
35x10x2
+
10 min amrap:
20 sec star side plank L
20 sec hollod body hold
20 sec star side plank R
20 sec arch body hold
5 stability ball stir the pots in both directions
4 rounds +20 +20
Enjoyed all of this. So nice to have found a gym that's comfortable too. Nothing much to say specifically other than I tried to be sure every set was hard. The am rap was tough too after the first round, had to fight off a couple ab cramps. Feeling my lateral hips the next day from the star planks. Thanks!
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