air squats 20

DB DL, curl&Press 13.5sx10, 20sx10,15,24

evening warmup

morning wakeup

chins with 4 sec neg 5,5,6
K to E 20,20,20

db bench 20sx30, 30sx30, 40sx20

morning wakeup

light DL (lower back still sore)
C&P 13.5sx10,10,10,10,10,10,10

morning wakeup

bench 110x6,6,8

db bench 30sx20
K to E 30,20
DL 56x5, 100x5, 122x5

evening warmup

incline bench 25sx30
tri ext 40x20

trie ext 40 x20
incline bench 25sx20

warmup in Brampton

morning wakeup
lower back still sore so decided to do long slow
first 5 min @ 2;31 got progressively faster down ot 2:08 for last…

afternoon easy row to warm up..cold snowy day

morning wakeup

cool down

tri ext 13.5sx20

bench 110x12, 132 x 6,7,7

chins 6,7,7
pups 5,6,5
eccentric 4 sec