DL & Pull Ups

10:30am at City Park w/Brandon

C&J weight ladder

20kg x 5 R/L then 8 push ups

24kg x 5 R/L " "

28kg x 5 R/L " "

Rest & repeat 1 x


DFS/DMP

2-16kg 3 x 5


Bent Press

20kg 3 R/L x 2
*This was a lite workout. I wasn't able to lift all week at work, due to my back irritattion, and being busy, so I just wanted to get my body moving again.


5:45pm

At Power w/Shamus

Deadlift

135 x 2 x 5

185 x 1 x 5

235 x 1 x 5

285 x 1 x 3

255 x 1 x 3

235 x 10 x 3

51 total reps


Pull Ups

8-6-4-2 x 1


Pull Up:

5 sec up, hold chin over bar for 10 sec.

Hold at eye level for 10 sec.

Hold top of head under bar for 10 sec.

5 seconds to the bottom position.