Notes
Cross Train (weights)
Notes: Bench: 115 x 10, 125 x 10, 135 x 10, 145 x 3, 155 x 2, 165 x 1 (PR).
Sam's bicep workout: 22.5 x 6, 6, 6; 17.5 x 6, 6, 6; 12.5 x 6, 6, 6; 17.5 x 6, 6, 6; 12.5 x 6, 6, 6.
Tricep pushdowns and dips: 70 x 10, 75 x 10, 80 x 10. All followed by 20 dips immediately after the set.
Lat pulldowns: 6 x 10, 6.5 x 10, 7 x 10.
Skull crushers: 37.5 x 10, 40 x 6, 40 x 8.
B. W. S. M. D.: 10 x 3 sets of 30. (Lateral, front, bent arm lateral)
5 minutes of core without rest: candles, leg raises, bicycles, flutter kicks, leg over leg, crunches.