more cooldown

tri ext and wrist curls

r

8x30sec/90 rec with db bench during rec
20sx20,20, 30sx15,15,15,15,15,20

warmup

evening warmup

morning wakeup

cooldown

SLCR 12,14,16,18

DL 83x10, 122x8, 150x6

K to E 50,40,30,20,20

db squat, curl, press 13.5sx10,10,10
20sx10,10,10
30sx10,6,6
C&P 20sx17

PM warmup

warmed up but got up at 0400 to watch Nadal Medvedev match

morning row

morning row

K to e 30,30,30

pups 7,6,5 last 2 sets eccentric 4 sec
chins 10,7(ecc)

still nursing tender lower back so first pull is cautious 2:13 pace

db bench 20sx20
bench 88x12,99x12,110x10, 121x10, 132x8

afternoon warmup

morning wakeup

cooldown