Saturday 12.07.24

Strength Training:

Traps and Shoulders Tri-set (every 3:00):

- Kelso Shrugs: 45x13, 95 x12, 135 x11, 185 x10, 225 x9, 230.5 x 5x8

- DB Lateral Raises: 15’s x15, 20’s x14, 25’s x13, 35’s x 1x12, 1x11, 40’s x 1x9, 3x8

Arms Superset #1 (every 3:00):

- JM Presses: 56.5 x10, 86.5 x9, 116.5 x 4x8

- Preacher Curls: 36.5 x10, 56.5 x8, 76.5 x 4x8

Arms Superset #2 (every 4:00)

- Seated 1-Arm Cable Pushdowns: 35x 3x10

- Cable Hammer Curls: 30x 3x10

Cardio:;

- 2.01 mile walk (no weighted vest) in 29:46 (264 calories)