cooldown

tri ext 13.5sx20
wrist curls

K to E 50

chins 6,8,7,6,10,7

bench 56x20, 100x14, 122x10, 144x5,4,4

warmup for bench

morning wakeup

fast start to 1:24 then cooled down gradually for a nice 500

faster 30

fast 30 then cruised

SLCR 12.14.18.20

C&P 13.5sx20, 20sx16,19, 30sx8/6, 8/6

Dl 56x10, 100x10, 122x10, 155x10, 188x10, 221x6

warmup

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