New year

Tuesday Jan 4
Did some stuff. forgot exactly what. It was bench assist stuff. I do remember that

Thursday Jan 6
No Train

Friday started doing some bike intervals
5 min warm up
5 x 20 secs sprint (rpm 100+)+ 10 sec recovery
2 min cool down

Sat ME Bench with the Zimm on 7th
Warm up
Dead Press
5 x 95
5 x 135
5 x 185
5 x 225
3 x 275
1 x 315
1 x 335 easy
1 x 345 PR

DB Press
15 x 65’s
15 x 75’s
3 x 15 x 80’s

CS Rows
8 x 1 plate
8 x 2 plates
3 x 8 x 3 plates

Sunday bike intervals:
4 min warm up
5 x 40 secs (100+ RPM)+ 60 secs recovery (50+/- RPM)
2 min cool down

Monday 1/10
AM Bike intervals:
6 x 40 secs (100+ RPM)+ 60 secs recovery (50+/- RPM). 2 min cool down
PM: 5 x 60 secs (90+ RPM) + 60 secs recovery (50 +/– RPM). 2 min cool down

It is a new year. Time will tell what will happen.

Maranatha

God Bless!