Saturday 11.30.24

Strength Training:

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

- Kelso Shrugs: 50 x12, 100 x11, 140 x10, 190 x9, 230 x 4x8

- Cable Face Pulls: 55 x 1x14, 65 x 1x13, 70 x 1x12, 75 x 1x11, 80 x 4x10

- DB Lateral Raises: 5’s x14, 15’s x13, 25’s x12, 35’s x11, 40’s x 4x8

Arms Superset #1 (every 3:00):

- JM Presses: 56 x10, 86 x9, 116 x 4x8

- Preacher Curls: 36 x10, 56 x8, 76 x 4x8

Arms Superset #2 (every 4:00)

- Seated 1-Arm Cable Pushdowns: 36.5 x Skipped

- Cable Hammer Curls: 32.5 x Skipped

Cardio:;

- 2.75 mile walk with no weighted vest in 36:37 (423 calories)