Monday 06.26.23

Strength Training:

Push and Pull Superset #1 with Upper Back (every 3:00):

- Close Grip Bench Press: 45x8, 95x7, 135x6, 185x5, 225x4, 275x2, 315x2, 250x 3x8

- Chest Supported Barbell Rows: 197x 10x10

- Band Pull Aparts: 10x10

Push and Pull Superset #2 with Upper Back (every 3:45):

- Dips: 1 4x10

- Assisted Pull Ups: 1x 4x10

- Cable Face Pulls: 63x 1x10, 60x 3x10

Arms and Shoulders Circuit (every 3:45):

- Crossover Cable Pushdowns: 33’s x 2x12, 30's x 2x12

- Spider Curls: 86x 4x12

- DB Lateral Raises: 35's x 1x12, 30's x 3x12

Triceps Finisher:

- Bodyweight Skull Crushers (hole 17): 18 reps

Cardio (20:00 minimum):

- Walked the dog for 2.09 miles in 28:54 (308 calories)