Taught 2 group exercise classes today as well between 9am and 12 noon today, 50 minutes each, mild intensity.
Training: 630pm: ARMS DAY (my favorite day of the rotation!)
pillar prep, 5 mins cardio warm up, cuff matrix..
seated bb shoulder press: 95lbs for 7x7
bb upright rows: 65lbs for 5x10 reps with 1 sec pause at top
bb curls with bw tricep skull crushers: 4x12 each
seated machine laterals: 2x15
db hammer curls with vbar tricep press downs: 2x20 each
bilateral high cable bicep curls with band tricep press downs: 2x20 each
high cable rear delt cross overs: 2x15
db shrugs: 2x20 reps with 70's
Grub Shot of the day: Take out order from "Fish Bucket Grill" Garlic lime chicken and flat iron steak with Spanish rice and grilled veggies. Pre-lift grub baby!
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