Dec. 30th

Week 8 / Day 1

A1. DB RDL @20x0, 6-8 reps x 4 sets, rest 60sec
50(8), 60(8) x 3 sets
A2. DB Bench Press @20x0, 6-8 reps x 4 sets, rest 60sec
50(8), 60(8), 70(8), 80(8)
B1. DB Bent Over Rows @3010, 6-8 reps x 4 sets, rest 15sec b/t arms, rest 30sec
60(8) x 4 sets
B2. Front Rack Forward Lunge, 12 reps x 4 sets, rest 60sec
95, 105 x 3 sets
C1. Side Bridge, 45sec L x 3 sets, rest 30sec
Completed
C2. Side Bridge, 45sec R x 3 sets, rest 30sec
Completed
C3. Sorenson Hold, 55sec x 3 sets, rest 90sec
Completed

Notes:

- first day back in the gym in 20 days. Feels good to be back but the rest felt great too.

Oct. 11th

Week 2 / Day 1

A1. Wtd. Dips, build up to a max
115#'s
A2. Wtd. Pronated Chin-up, build up to a max
90#'s
B. Sorenson Hold, max time
Time: 2m24s
+
21,18,15,12,9 reps for time of:
KBS- 1.5pd
Push-ups
Time: 7m30s