New to the game

[natty]

I have been a serious soccer player my entire life. Played in college and still have some options open. I lifted in high school, but hurt my back and gave it up. I just started back up with the weights, so here it is to keep track. I have no problem with motivation, so Im using this journal to keep track and show improvement. I want to add some muslce weight, but I know running long distances will hinder that part of my development.

Weight: 160
HT: 6'1


Thursday
Chest and Back

dB Fly
1x10 30lbs
2x10 35
1x10 40

bb flat bench
1x10 115
1x10 125
1x5 135
1x6 125

seated row
1x10 100
2x10 110
1x7 130

Lat Pulldown
1x10 100
2x10 110
1x10 130

db incline
1x10 30
2x10 35
1x10 40

shrugs
1x10 95
1x10 115
2x10 135

chin up
4x 5

cardio bike
10 Min L 5
97 cal

Tread
20 Min Intervals
speed 9.5 at incline of 10 for 45sec-100
reg pace from 8-9.5


Ok day overall. Felt good after doing nothing yesterday.

[natty]

10 min warm up on bike
98 cal level 5


Shoulders
db front raise
1x20 10lbs warm up
3x16 25lbs 8 each arm
1x8 30lbs 4 each arm


db lat raise
1x20 warm up
1x10 20lbs
3x10 17 1/2lbs

military
2x5 95lbs

db press w/ arnold twist
3x10 25lbs

upright row
1x10 60lbs
2x10 65lbs
1x10 70lbs

tri kickback
1x10 17 1/2 lbs each arm

ok workout today. my left side is still trying to catch up in every aspect.

[PizDoff]

Futeballer! Do those squats!

[rookiebldr]

Welcome to the journals, natty. Are you bulking?

[ryuage]

just eat more to compensate for all the running and you should be good to go... good luck and welcome.

[natty]

Yes Im trying to add some weight, but with all the running i do its going to be difficult. I have always kept a good diet, but getting enough calories has always been a problem for me. Any suggestions would help. thanks guys


Today I did a recovery run
50 min flat time, no concern with pace.
Hills

Db side bend
1x40 25lbs. each side
2x20 25lb. each side

db lunges
3x20 25lbs.


Had a late night, so I was short on sleep. Felt good once I was done. Perfect weather, pretty good session overall

[natty]

Played a match today. Felt good to play again even though my standard was terrible. Stamina was okay for first match in a long time, but my quickness and change of direction was lacking. I guess thats to be expected with such a long lay off. Back to the weight room tomorrow

[Shane]

Good luck with your journal natty!

[natty]

BB curl
1x20 20lbs
3x10 40lbs

rope press down
1x10 40lbs
1x10 60lb
2x10 50lbs

skulls
3x10 50lbs

hammers
4x10 25lbs each arm
2x10 30lbs each

tri kickbacks
2x10 17 1/2 lbs each arm

tri extension sitting
1x10 40lbs
3x10 45lbs

preacher with lever 3 different positions no rest
1x8 25lbs
1x7 25lbs
1x4 25lbs

I was in a rush for time today, but it was a decent session. For the first time in a few weeks I lifted on my own. I took less time between sets allowing my heart rate to stay up. It was a good change of pace

[SW]

Pimpin' in here man. You seem pretty focused, so keep goin'.

[natty]

10 min warm up on bike
L 6 115 cal 3.6 miles


sled lying leg press
1x15 60lbs
1x10 105lbs
1x10 120lbs
1x10 160lbs
1x10 180lbs


seated leg curl
1x20 60lbs
1x10 90lbs
1x10 120lbs
1x10 135lbs

seated calf extension
1x10 170lbs
1x10 210lbs
1x10 230lbs
1x10 290lbs

bb squats
2x10 95lbs
2x10 115lbs
1x10 135lbs

seated calf raise
3x10 90lbs
1x10 115lbs

lying leg curl
2x10 70lbs
1x10 90lbs

leg extension
1x15 45lbs
1x10 60lbs
1x10 90lbs



Pretty good session today. I feel ok with squats, even though the weight is still low, but I improved from last week. With not having lifted in years, I expect my numbers will jump in the next few weeks. I have been trying to ease back into, keeping proper form and not going balls out. I'm encouraged by how my body has responded so far.

[Ðragons]

hey iff u play soccer, u dont need a lot of muscle :p
ur reflexes dont always work good, im a goalkeeper, but only once have mah reflex let u down, but i knew a keeper once who went big, and then couldnt play after he put on muscle :P

[natty]

DRAGONS- i need to gain a little weight. Im not looking to be massive, and in all reality with all the running i do thats not really an option. Where are you from in England? Do you play at a decent standard, or just a local league?

[natty]

10 min warm up on bike
L 7 3.6 miles 132 cal


BB Flat Bench
1x10 95lb
1x10 115lb
1x8 135lb
1x6 135lb

Close grip pull down
1x10 100
2x10 120
1x10 130

DB Incline
1x10 35lb
1x10 40lb
1x10 47 1/2lb


Seated Row wide grip
1x10 100lb
1x10 110lb
1x10 120lb
1x10 130lb

BB Shrug
1x10 115lb
1x10 135lb
2x10 145lb

DB Fly
2x10 35lb

deck fly
1x10 120lb
1x6 135lb
1x4 150lb

chin up wide grip
3x5


Good session today. I increased on nearly everything from last week, so I cant complain. I feel myself getting stronger in the chest area, which is good because Im so weak in that area. I took a pre workout shake, which gave me some extra bounce in my step, so I might start doing that more often before I lift.

[lilmase1153]

thats a good w/o natty and your reg pace of 8.5-9.0 is not regualr bro good job on that.. and welcome to the world of journals..

[natty]

Thanks for the encouragement.

Warm up
10 minutes bike
L 7 135 cal 3.6 miles

DB front raise
1x20 10lbs
3x16 25lbs each arm
1x6 30lbs each arm

bb upright row
1x10 60lbs
2x10 70lbs
1x10 75lbs

db rear delt row
1x10 35lbs each arm
1x10 45lbs each arm
1x10 50lbs each arm

db press w/ twist
3x10 25lbs
1x10 30lbs

db lat raise
2x5 17 1/2lbs each arm

25 leg raises

crunch machine
1x10 80lbs
1x5 slow, hold at bottom, and slowly come back up


Good session today. I worked hard and fast. I didn't have anything left for the lat raises at the end, but its not a big deal. My heart rate was constantly up, and i was taking minimal breaks between. I was on my own again, which seems to be the solution for more intense sessions.

[natty]

Decided to throw some work in tonight.

about 30 min session

1x100 russian twist holding 25lb

db side bend
2x15 25lbs each side
1x15 35lbs each side

crunch
2x25 10lb weight at chest

high knee sprinting in place

star jumps
1x25
3x10

jumping back and forth over ball
4x25

Lunges
1x10 25lbs each arm
1x10 35lbs each arm


Another good session. Heart rate was up. I got a good sweat going and was working hard. Good way to end the day.

[natty]

Starting a new three day split because of time reasons.

tri,bi, shoulders

10 min warmup bike
L 7 135cal 3.6miles hr 150-154

bb military
10x65lbs
10x75lbs
10x85lbs
6x95lbs

db lat raise
10x15lbs
10x17 1/2lbs
10x17 1/2lbs

bb standing curls
10x40lbs
10x50lbs
10x50lbs

bb skull
10x40lbs
10x50lbs
10x60lbs
10x70lbs

bb upright row
10x50lbs
10x65lbs
10x65lbs
10x70lbs

db hammer
20x25lbs
20x25lbs
20x25lbs
16x30lbs

db tri extension
10x42 1/2lbs
10x45lbs
10x50lbs
10x55lbs

db front raise
16x25lbs
16x25lbs
16x25lbs
20x30ls did 3 or 4 less with left hand

db reverse curl
10x40lbs

dips
4 sets of 10 just body weight


Good session today. Still improving each week. I feel myself getting stronger

[Ðragons]

yeah local league, but out local league is like the american top league ;)

[natty]

Dragons-haha yea i know. i have a couple mates from england, one is living over here now coaching and trying to get some trials with some clubs. Have you ever heard of UK International Soccer Camps?

[natty]

10 minute warm up
L 4 for 5 minutes
L 7 for 5 minutes
115 cal 3.6 miles 146hr

bb squat
10x95lbs
10x115lbs
10x135lbs
10x155lbs

straight leg & Back Deads
10x95lbs
20x115lbs
10x125lbs

calf extension
10x190lbs
10x250lbs
10x290lbs
10x310lbs

lunge (alternating each leg)
16x90lbs
16x90lbs
16x90lbs

sled press
10x160lbs

lying leg curl
10x70lbs
10x90lbs
10x105lbs

leg extension
10x105lbs
10x120lbs
10x135lbs

crunch
50x10lbs

russian twist
100x25lbs
50x25lbs

back extension
10x10lbs
10x25lbs

side bend
40x10 on thing (20 each side)

40x25lbs holding weight on own standing(20 each side)



Good workout today, still improving everywhere. Had plenty of energy, and the squats are feeling much better. I was getting a very good strecth on the deads, able to go much further down then a few weeks ago. I have noticed the increased flexability over my entire body. Its a good feeling

[geoffgarcia]

what are your goals?
If muscle growth/strength is your goal then I'd advise switching around your routine a bit...it doesn't seem conducive to optimal growth (IMHO)

Rather than a routine like this:
10x190lbs
10x250lbs
10x290lbs
10x310lbs

Try one like this:
10x320
8x340
6x360

[natty]

Thanks for the suggestion. I was eventually going to do something of that nature, i just wanted to get a couple weeks under my belt so i would know the weights i could lift and what not. I want muscle growth and strength but also endurance, so i have always tried to hit 10 reps or close to it. I have read up the past few weeks a lot about the topic of reps, but if i hit something like this:

10x320
4x340
2x360

is that more beneficial than doing the routines i have been doing?

[natty]

did some interval training tonight
about 25 minutes

[natty]

10 min warm up
L 7 3.6 miles 135 cal hr 166

chest press(machine)
10x70
10x120
8x150
4x165

close grip pull down
10x100
8x120
6x140

DB incline
10x40
8x45
8x47 1/2
8x50

bb shrug
10x135
10x155
8x175
6x185

bb bent over row
10x95
10x115
8x135
6x145

deck fly
10x105
8x135
4x165

chin up
4x 5 reps bodyweight



22 minute hill run
Big hill on way back, i sprinted for a distance and jogged for 10 sec, repeated nearly to the top of the hill. Maybe 5-6 6 intervals. This run felt good. I have decided to change my distance runs up a bit, and this was a good start. A little over 3 miles on this run

[Nito]

Looks like a good journal you got going here, good luck with soccer, and keep lifting those weights!

[natty]

Thanks for the encouragement


30 minute workout

Sprinting in place high kness

Jumps over ball
sets of 25

stars
sets of 10

crunch
sets of 25 with 25lb

russian twist
100 with 25lb

Doggies
20 yard sprints
10 yard sprints

Good little workout before the weekend starts. Legs still felt sore from tues, but Im improving in strength and size overall. I have also gained about 3-4 lbs(most likely water weight) in a little over two weeks.

[natty]

Played a match yesterday

[natty]

10 min warm up
L 7 3.6miles 135 cal 156hr

military
10x65
10x85
6x95
4x105

hammer (8 each arm)
16x25
16x30
16x32 1/2

skulls
10x50
20x70
8x75
6x80

front raise
16x25
16x30
16x35

tri extension
10x45
10x50
10x55
10x60

(21s) machine
1st set 7 each
2nd set did 4 each

up right row
10x50
10x65
10x70
10x75
8x80

lat raise
10x17 1/2
12x 17 1/2

dips
1 set of 10
1 set of 20

[natty]

10 min warm up
L4 for 8
L7 for last 2
100 cal 3.6m hr145

squat
10x95
10x135
8x155
6x175
6x195

straight leg deads
10x95
10x115
8x135
6x155
6x175

calf extension
10x250
8x290
8x310
6x330
6x350

lunge
16x60
16x60
16x60

leg extension
10x90
10x105
8x120
8x135
8x150


leg curl
10x70
10x90
8x110
8x130

back extensions
15x25
15x25

crunch
25x10
25x10

russian twist
100x25


another good workout today. Im still improving by leaps and bounds(especially with squat). I figure i will do at least another 50lbs or so next week. Now if I can improve my chest strength, I will be excited.

[natty]

hill run today
about 3 1/2 miles

sprints up

24:12 total time

nice little run. i was going to take a rest day, but i felt good in the morning, so i gave it a go

[natty]

10 min bike
L7 3.6m 135cal hr155


bench
10x95
8x115
6x135
6x145
4x150

seated rows(close grip)
10x100
8x120
6x140
6x140

db flys
10x35
6x40
8x40

bb bent over rows
10x95
8x115
6x135
6x155

bb decline
10x95
10x115
6x135

shrugs
10x115
10x135
8x155
8x175

bb incline
10x115
6x135
6x115

chins
4x5


good session today. improved on bench and gave decline a try which was different. Did incline bench as well, but i was dead by then. Still felt good overall

[TheSicilian]

hah you have a big ass work out...
But dam i miss Calcio, soccer was an everyday thing when i was younger...ahh well.

[natty]

sat

went for a 35minute run at a good pace. sprints up the hill

[natty]

sun

ball jumps
sets of 25


star jumps
sets of 10

punching bag

doggies
high kness

3 sprints up the hill

russian twist
50x25lbs
50x25lbs

crunch
25x25lbs (4 sets)


good workout today. heart rate up

[natty]

military
10x65
8x95
6x115
4x125

tri extension
10x50
8x60
6x65

hammer
20x25
16x30
12x35

skulls
10x60
8x70
8x70

machine 21
21x25
12x30
9x35

front raise
20x25
16x30
12x35

upright rows
10x70
8x80
6x90

dips
2 sets of 10
1 set of 21


ok workout today. i was tired and a little rushed for time. Still getting stronger

[natty]

warm up
10 min bike
L 7 3.6m 135cal 156hr


squats
10x95
8x135
6x185
6x205
5x225


deads
10x95
8x135
6x155
6x175
6x195

calf extension sitting
10x250
8x290
8x330
6x350

lunge
16x95
16x95
16x95

ham curl
10x100
8x120
8x130
6x140

leg extension
10x105
8x120
8x135
8x150

back extension
15x25
15x25


squats still going up. good workout, intensity was high.

[natty]

10 min warm up
L 7 first 6:30
L 9 for 1:00
L 5 in between

3.6m 130cal 159hr


bb incline
10x95
8x115
6x135
4x145

bb rows
10x95
8x115
6x135
4x155

pec deck
10x105
8x135
6x150
6x165
4x180


seated row(wide grip)
10x100
8x110
6x130
4x140

bb decline
10x115
8x135
6x145
4x155

chins
4 sets of 5

push ups
3 sets of 20


good workout today. stayed off flat bench to give it a break, and did pretty well on the inclines and declines. worked out three days on the bounce with weights because of thanksgiving and i did pretty well.

[natty]

worked out yesterday

hit for 15 mins

did some high knees

crunch
20x25
20x25

50x25
50x25

[natty]

did some work saturday.

sprints up the hill by the school and around track. hoping up stairs on one leg. 4 sets each leg. did some twists and crunches and side bends

[natty]

10 min warm up
L7 135cal 3.6m 153hr

military
10x65
8x85
6x115
4x130

hammers
20x25
16x30
12x35
10x37 1/2

tri extension
10x50
8x60
8x65
6x70

front bb raises
10x50
8x60
8x60

21 curl machine
21x25
12x30
9x35

skulls
10x50
10x60
8x70
6x80

upright rows
10x60
10x70
8x80
6x90

dips
10
10x10
10x10


good workout today, still improving everywhere

[natty]

10 min warm up
L8 for 8min
L7 for last 2min
149 cal 3.6m 155-159hr

squat
10x95
8x135
8x185
6x205
6x235

deads
10x95
8x135
6x175
4x185

lunges
16x90
16x90
16x90


leg extension
10x105
8x120
8x150
6x180

seated calf
10x250
8x290
6x330
5x350


leg curl
10x110
8x130
6x150


nice workout today, everything is going up.

[natty]

10 min warm up
L8 151cal 3.6m 157-164hr


bench
10x95
8x135
6x145
4x160

seated rows
10x110
8x130
6x140
4x160


decline bench
10x115
8x135
6x155
4x165

barbell rows
10x95
8x135
6x145
4x155

cable flys
10x50
8x60
4x60

chins
5 sets of 5

incline sit ups
25x10
10x25
8x25

[natty]

10 min warmup
L8 153cal 3.6m 161hr



squat
10x95
8x135
6x185
6x225
6x245


deads
10x95
8x135
6x185
4x195


calf extension
10x250
8x290
6x330
6x350

lunge
16x90
16x90
16x90

leg extension
10x110
8x130
6x150
8x180

hamstring curl
10x110
8x130
6x150
4x160

back entension
10x25
10x25

incline cruch
25
10x25
10x25
10x25


good workout todat after missing yesterday. i might just skip arms this week and wait until next week. i did some running this past friday and saturday as well

[dissipate]

nice work on the hill intervals :)

[natty]

10 warm up
L6 for 5min
L8 for 5min


bench
10x95
8x135
4x155
4x170 Helped up on the last rep alot

seated rows close grip
10x110
8x130
6x150
4x170

pec deck
10x120
8x150
6x160
4x180 Helped for most of this set

bb rows
10x95
8x135
6x145
6x155

db incline
10x35
8x40
6x50
8x55

chins
3 sets of 5
1 set of 10

Incline russian twist
1 set of 50
25x25lbs
20x25 all the way down twisting at the top


Improved on bench again, which is my weak spot

[natty]

[natty]

10 min warm up
L6

military
10x65
10x95
6x115
3x135

hammers
20x22 1/2
16x30
12x35
8x37 1/2

tri extension
10x55
8x65
6x75
6x80

front raise
20x25
16x30
12x35
8x37 1/2

21s machine
21x25
16x30

skulls
10x50
8x60
6x70

upright rows
10x60
8x70
6x80

dips
2 sets of 10

bad workout today. i felt like ****. all day drinking sunday really took it out of me.

[natty]

5 min warm up
L6

squat
10x95
8x135
8x185
4x215
4x235

deads
10x95
8x135
6x160
4x180

calfs
10x250
8x290
6x330
6x350

leg extension
10x105
8x135
6x160
6x180

hamstring curl
10x110
8x130


45' crunch
25 unweighted
10x25
10x25 with russian twist


terrible workout today. felt like ****, i havent slept well the past few nights and i have been stressed with school

[natty]

10 min warm
L8 for 3 min
L7 for 7min
143cal 157hr

military
10x65
8x95
6x105

sitting hammers
20x25
16x30
12x35

tri extension
10x55
8x65
4x75

front raises
20x25
16x30
12x30

21s machine
21x25
12x35

skulls
10x50
10x60
6x80

upright rows
10x60
8x80
6x90

arnold press sitting
10x35
8x35

felt tired again today. i think im taking next week off

[squatsrmylife]

Nice workouts man...

[natty]

Thanks

[natty]

10 min warm up
L7 with 1min L8 intervals
133cal 159hr


straight leg deads
10x95
8x135
6x155
4x175

squats
10x95
8x135
8x185
6x205
6x225
4x245
5x255

seated calf extensions
10x250
8x290
8x330
6x350

lunge
16x90
16x90
16x90

leg extensions
10x105
8x135
8x160
6x195

hamstring curls
10x110
8x130
8x140
6x150

back extensions
10x25
10x25

incline crunch w russian twist
10x25
50x25

10x25
50x25


very good workout today. the past week had been terrible, feeling weak and tired, but today was much better. i worked hard. my goal of being able to squat 300 seems a little more far away after the past week, but at 255 i felt fine. i could have done one or two more if i really pushed it, but i decided to back off a little. i thought about taking next week off completely from weights and just running, but after today i dont think it will be needed. i just needed some rest of relaxing after months of working my ass off.

[natty]

Did the hill run yesterday. 30min

felt ok, not great

[natty]

10 min warm up
L7 135cal 161hr

bench
20x95
10x135
6x135
4x135

bb row
10x95
8x135
6x145
6x155

incline bench
10x95
10x115
4x125
6x115

seated row straight back close grip
10x110
8x130
6x150
4x170

peck deck
10x120
8x135
4x150
6x135

high lat row machine
20x90
10x140
8x180

push ups
25
20 close grip
10 diamond

chins
3x5


Ok workout. not having a spotter around for the next month is going to suck. im scared to really put any weight on with bench and incline. I felt ok, still a little tired, maybe the little cold i have is affecting me more than im used to.

[natty]

10 min warm up
L7 135cal 160hr


Military
10x65
8x95
6x105

hammers
20x25
16x30
10x35

skulls
10x50
8x60
6x70

upright row
10x70
8x80
6x90

bb curls
10x40
8x50
4x60

tri extension
10x55
8x65
5x70

front raise
20x25
16x30
10x32 1/2

21 machine
21x25
10x35

dips
2 sets of 10 unweighted
1 set of 10 with 10lb weight between feet

incline crunch
2 sets of 10 with 25lb
at end of each set of 10 did russian twist to 50 and the 2nd one to 25


ok workout today. i dont have the stamina i had a few weeks ago. i dont know whats up.

[natty]

10 min warm up
L7 for 6
L8 8 for 4
143 cal 159hr


straight deads
10x95
8x135
6x155
4x175

squat
10x95
8x135
8x185
6x225
6x245
4x265

seated calf extension
10x250
10x290
8x330
8x350

lunge
16x90
16x90
16x90

hamstring curl
10x110
8x130
6x150
4x170

leg extension
10x120
8x150
8x180
6x210

back extension
10x25
10x25


good workout today. my legs and back are still the strongest areas of my body.

[SpecialK]

Nice squats there bro.

[natty]

thanks, if only the rest of my body would catch up to my bottom half i would be set

[natty]

5 min warmup
L7


BB Rows
10x95
8x135
6x155
4x175

bench
10x95
10x135
6x145
7x135

seated rows(close grip)
10x110
8x130
6x150
4x180

db press incline
10x35
10x40
8x50

shrugs (machine standing)
10x180
10x180
8x230
10x230

db flys
10x25
8x30
6x35

high lat row machine
20x180
10x180
8x200
6x220

chins
set of 8
set of 5

incline crunch
10 then set of 50 russian twist w/25lb
10 then set of 50 russian twist w/25lb

felt ok today. kristen came with me, helped her with squats and crunch

[natty]

yesterday

10min warm up
L7 160hr


straight led deadlifts
10x95
8x135
6x155
4x175

squat
10x95
10x135
6x205
6x225
5x275

calf extension
10x290
10x310
8x350
6x370

lunge(walking)
16x90
16x90
16x90

leg curl lying
10x110
8x130
6x150
4x170

leg extension
10x120
8x150
6x180
6x210

back extension
10x25
10x25


i worked out all last week, but i was sick so my weight output was pretty weak. i did arms and shoulders this past monday and felt good. this session yesterday was good. i put up the most weight on squats, tried for the 6th rep but couldnt do it. good session overall felt strong.

[natty]

did a hill run today. little over 3 miles
rode bike for 7 minutes
crunches
twists
leg raises

all unweighted

[natty]

last friday

bb rows
10x95
8x135
6x155
4x175

bench
15x95
10x135
6x155
5x145

db incline
10x35
8x45
8x55

wide grip rows
10x110
8x130
6x150
4x170

chins
3 sets of 6

db flys
10x35
10x35

cable flys


i cant remember what else i did. i need to get back on track with recording this. played a match yesterday as well

[natty]

military
10x65
8x95
6x115
4x125

hammers
16x30
16x30
12x35

tri extension
10x45
8x60
6x70
6x75

rope press down
10x40
8x40
8x40

bb reverse curls
10x40
5x50

bb curls
10x40
10x50

db arnolds
10x35
8x35
8x35

front raise
20x25
16x30
10x32

leg raises
2 sets of 10

upright rows
10x60
8x70
6x80
4x90

lat raises
10x17 1/2
10x17 1/2


preacher machine 21s
15x35
12x35

bb wrist curls
20x45
20x45

[natty]

Did a hill run yesterday

[natty]

6 min warm up
L7 156hr


straight leg deads
10x95
8x135
6x155
4x175

squat
10x135
8x185
6x205
10x225
8x225
8x135(Full Squat)

calf extension
10x290
8x330
8x350
10x130(Left Foot Only)

leg extension
10x120
8x150
6x180
6x210
10x60(left leg only)

hamstring curl
10x110
8x150
6x180
10x60(left lef only)


8x240
6x280

back extension
10x25
10x25

leg raises
10
10

machine crunch
10x70
10x90


okay workout today. switched it up a bit. my right leg is extrememly dominate over my left so im going to start doing that regularly.

[natty]

ran yesterday doing some hill intervals

[natty]

bb incline
10x95
8x115
6x135
4x145

seated rows close
10x110
8x130
6x150
4x180

db bench
10x40
8x50
6x55

bb rows
10x115
8x135
6x155

bb decline
10x135
8x135


shrug machine
10x180
8x200
8x230
6x250

fly deck
10x120
8x135

chins
6
5



i was pressed for time today and i was a little tired from last night. decent workout, felt good after