Fri 3/23 - Cardio only
45 mins starimaster
Weighted ab work
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Sat 3/24 - Routine C / Back & Hammies
Deload week
Deads: 2 warms, 120/5, 130/5, 140/10
Bent over row: 2 warms, 75/8, 80/8, 85/8
Lat pull wide: 2 warms, 80/10, 85/10, 90/10 (well, 9 1/2)
Rope pulldown: 100/8, 110/8
Str arm pulldown: 50/12, 55/12, 60/12
Lying leg curls: 1 warm, 60/10, 70/10, 75/10
Cardio: Intervals - 50 min spin class
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Sun 3/25 - Routine C
Deload week
Military press: 2 warms, 30/5, 35/5 x 2
Seated rear delt: 1 warm, 17.5/12 x 2
-ss- Upright row: 1 warm, 40/12, 50/10
1 arm side lateral (cable): 1 warm, 20/10 x 2
1 arm cable curl: 1 warm, 35/12 x 2
Hammer curl: 2 warms, 20/6, 22.5/6, 25/5
Bar curl (close): 40/8 x 2
Cardio: post lifting
45 mins ss: 25 stairmill + 20 treadmill 3.8 @ 9 incline
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Workouts have been solid, although nothing to get too excited about. Happy to be feeling better and gettin' it done :)
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