squats 10xair, 10x20gob, 10x56, 10x78, 10x100, 10x105

warmup

bench 20sx20, 88x10,99x8,110x6,115x5,121x6
pullups 20

C&P 27sx8, DL 166x3

C&P 27sx6, DL 144x5
K to E 30

C&P 20sx15, DL 122x6 K to E 20

C&P 15sx21, DL 89x8

C&P 10sx30, DL 56x10

morning warmup

evening workout
Mtn bike 16.7KM in 40:30
bench 99x8,8,8,8,8

cooldown

bench 99x10, DL 122x5

bench 88x15, squat 67x10, DL 89x10

C&P 10sx21, db bench 20sx20, squat 56x10, DL 56x10

warmup

bench 99x12
pull ups 5,5,5

C&P 10sx15, 15sx15, 20sx10
DL 56x10, 89x8, 111x6

Db bench 20sx30, 34sx20
K to E 30,30, 30
Squat 56x10,10,10

warmup

first row in two weeks...probably had COVID and went to Duncan BC for 14 days

Tri ext 40x20