Friday 11.15.24

Strength Training:

Traps and Shoulders Tri-set (every 3:45):

- Kelso Shrugs: , 48.5 x14, 98.5 x13, 138.5 x12, 188.5 x11, 228.5 x 4x10

- Cable Face Pulls: 50 x 1x14, 55 x 1x13, 60 x 1x12, 70 x 1x11, 75 x 4x10

- DB Lateral Raises: 5’s x14, 15’s x13, 25’s x12, 35’s x11, 40’s x 1x9, 3x8

Arms Superset #1 (every 3:00):

- JM Presses: 55.5 x12, 85.5 x11, 115.5 x 4x10

- Preacher Curls: 35.5 x12, 55.5 x1, 75.5 x 4x10

Arms Superset #2 (every 4:00)

- 1-Arm Cable Pushdowns: 36.5 x 3x10

- Cable Hammer Curls: 32.5 x 3x10

Cardio:

- 2.76 mile walk with a 30 pound weighted vest in 38:09 (395 calories)