cooldown
tri ext 13.5sx20 cable x12
wrist curls 13.5x20

chins 5,5,5,5 pause at top for 5 sec

pullovers 2x20, 30x20, 40x12,10,10

db bench 20sx40, 30sx35, 40sx26,23,23

warmup

cooldown

spm54/d8
2;10/1;25
bad start

spm50/d8
2:08, 1:29

C&P 13.5sx20, 20sx12,15, 30sx4,5

squats air 20, gob20x20, 78x10, 100x10, 122x12, 144x12, 166x18

warmup for squats

morning wakeup

warmup to go outside

Moderate effort

Warmup

2:06/1:26

2:09/1:29

K to E 40,30,30
wrist curls 13.5x20
20x20

chins 7,8,8,8,7

bench 100x12, 122x10, 144x6, 155x2,3