Going to be a relatively low-work week. Will put in extra hours at work, do lots of cardio, get some massage in, just low volume on the weights. Kind of a deload, with maybe an extra cheat meal And I have a charity spin class on Friday (doin it for the kids, also doing cheat meals… for the kids)

warmup: slow neg side raises, Cuban presses

Bench Press (short rests)

95 x 5
135 x 3
160 x 5
160 x 5

Incline DB Press (60 sec rests)

40s x 13
40s x 13

Flat Fly (60 sec rests)

20s x 8
20s x 8

Bent Over Row (short rests)

135 x 5
165 x 6
165 x 6

Widegrip pulldowns (60 sec rests)

13 plates x 8
13p x 8

Then ran back to work (it was lunchtime)

After work, went to the RMT, complaining of knee pain. He thought my left leg was super tight all over, so he spent 60 minutes just doing hard nasty deep tissue on my left leg only. 60 min on just one leg. Really painful! Chilling at home now.

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