Thurs & Sat

Thurs
Situps
Shoulder Complex

Bent GM's
2 x 5 x bar
5 x 95
5 x 135
5 x 185
5 x 225
5 x 275
5 x 315 These were pretty ugly. Bar wanted to roll forward a lot

1 arm db row
5 x 100 ea
3 x 5 x 220

Standing ez curl
8 x 85
3 x 8 x 95

Weighted stability leg lifts
3 x 8 x 20

Started shooting the breeze and didn't do cardio. Bwt this AM was 249#

Sat ME Bench
Sit ups
Shoulder complex

Flat bench with the most bent bar I could find for a deeper ROM
2 x ?? x bar
1 x?? x 135
Stump Presses
3 x 135 + 50# hanging = 185 Bent bar caused weights to hit ground had to adjust
5 x 135 + 50
4 x 5 x 135 + 100# hanging = 235# Slow and steady with a slight pause

Push downs
5 x 200
4 x 5 x 250

Lateral Raises
4 x 8 x 40's

Shot the breeze

Cardio
Bike 45 minutes on random

Bwt Fri 250, today 249

It's been great having Ward home. He leaves early Sat to go back and finish his tour. Great guy. I wish everyone could meet him.

Maranatha

God Bless