[liquid!]

Wednesday Morning

I've had a long layoff and my back is still sore from my full contact twist bonanza over a week ago.

Lower back stretching
shoulder and tri stretching with towel
5min jump rope
chins and hang from Shirley's rack (weeeee)

Bench
45x15 close,wide,reg (cwr)
95x15 cwr
135x3x3 cwr
155x3x3 cwr
175x3x3 cwr
195x3x3 cwr
205x3
225x3

I hate lifting in the morning

Incline Db bench
65x5
70x5
75x5
60x5 trying to keep elbows from flaring out

Db CSR
65x5 - don't like those, next.

One Arm DB Row
85x5
100x5

Dips3x5

Saxons
15x10x3

superset (the dbs were already in my hands. why not)

Lateral Raises
15x5x3

Cable Side Press
80x10
90x10
100x10 love'em

front bridge 1.5min.

side bridge 30s ea.