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

Bench 110x10
Dl100x8

Been very sick since monday...possibly COVID

Tri pd 50x20

Tri puhdowns 40x20

5x1min@20spm with approx40 sec rec

SPm 19, bench 132x6, 143x4, Dl 144x6, pull ups 8
K to E 30x5

SPM 20, bench 110 x12, pups 8, Dl 122x5

bench 88x16, pullups 9, DL 100x6
C&P 10sx30, 15sx21, 20sx15, 27sx10

DB bench 35sx23, pups 7, DL 78x6, pullover 35x20