I am wiped out. Friday night was wrestling practice and then getting gear together for the meet. All day Saturday in the chair at the meet and off to Alabama for Mom in laws B-day.
Side raise: 5x15, 8x15
Hammer curl: 8x15, 12x15
Pull down: 50x20
Side band rotator: 2x15
380x3-not what I did 3 weeks ago but, I got the work in.
Bamboo bar-comp grip, flat back and flat feet
35 and 10 lb KB-15 reps, 10 count hold, 10 reps
DB flat press
Plate loaded nuetral grip pull down
Wide grip seated row
Hammer strength shrug-static hold
DB front raise
I'm shot, way out of time and have to get to work, calling it a day
Thread: Wade's Lean EFX Refined log