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  1. #451
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    07-Sep-2021

    HLE Couch-To-Mountain Routine - W1D2

    Warm-Up

    2 rounds:
    -200m jog
    -20m Butt Kicks
    -20m High Knees
    -20m Knee Pulls
    -20m Deep Lunge and Stretch

    Aerobic Endurance
    5K Run - 43min 03s
    Controlled HR Range - 118-145bpm

    Chassis Integrity
    8min grind (AMRAP) - 5 rounds completed
    - 5x KB Suitcase Deadlift (per side)
    - 10x Bicycle Crunches (per side)
    - 10x Flutter Kicks (per side)
    - 5x KB Good Mornings
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  2. #452
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    08-Sep-2021

    HLE Couch-To-Mountain Routine - W1D3

    Warm-Up

    2 rounds:
    - 250m row
    - 5 Burpees
    - 10 Push-Ups
    - 10 Sit-Ups
    - 10 Banded Squats
    - Hip Flexor Stretch (30s/side)

    Anaerobic Endurance
    Round of 12 Reps Down To 1 - 58min 12s
    - Burpees
    - Sit-Ups
    - Step-Ups @ 18" Box
    - 15m Sprint
    - 50m 1-Handed Farmer's Carry (62lb KB) - alternating each length
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  3. #453
    Registered User BigDad79's Avatar
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    10-Sep-2021

    HLE Couch-To-Mountain Routine - W1D4

    Warm-Up

    2 rounds:
    - 1/8mi Jog
    - 5 KB Swings
    - 10 Banded Pull Aparts
    - 3 KB Rows (per side)
    - Banded Overhead Shoulder Stretch

    Aerobic Endurance
    25min on the clock:
    - 1mi run (1.06mi in 12:21)
    - AMRAP of following (did 3.1 rounds)
    - 5 KB Rows (per side)
    - 10 DB Push Press
    - 15 Burpees

    Chassis Integrity
    6 rounds, every 90s:
    - 6 DB Push Press
    - 6 DB Squat
    - 6 DB Good Morning
    - 6 DB Side Bends
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  4. #454
    Registered User BigDad79's Avatar
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    11-Sep-2021

    HLE Couch-To-Mountain Routine - W1D5

    Warm-Up

    2 rounds:
    - 200m jog
    - 5x Burpees
    - 10x Push-ups
    - 10x Banded Squats
    - 10x Banded Face Pulls
    - 3rd World Squat StretchWarm-up

    Functional Strength - 16min 21sec
    21-15-9:
    - Double Dumbbell Cleans
    - Burpees
    9-15-21:
    - Double Dumbbell Push Press
    - Jump Squats

    Anaerobic Capacity - 31min 07sec
    10 rounds:
    - 10x Step-ups @ 18" (per leg)
    - 5x Renegade Man Makers @ 25lbs
    - Rest 30s

    Anaerobic Endurance - 07min 07sec
    10 down to 1 for time:
    - Jumping Lunges (per leg)
    - Push-ups

    The simplicity of that Anaerobic Capacity work shouldn't fool you - that part of the workout was hard as balls and had me questioning life choices I've made...
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  5. #455
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    13-Sep-2021

    HLE Couch-To-Mountain Routine - W2D1

    Warm-Up

    2 rounds:
    - 250m row
    - 5x Forward Lunges (per leg)
    - 5x Step-ups (per leg)
    - 10x Banded Good Mornings
    - 10x Push-ups
    - 10x Band Pull Aparts
    - Hip Flexor Stretch

    Functional Strength - 14min 01sec
    4 rounds:
    - 10x Deadlift (65lbs)
    - 8x Front Squats (65lbs)
    - 6x OHP (65lbs)
    - 4x Bent Over Row (65lbs)
    - 2x Burpees

    Anaerobic Capacity
    8 rounds:
    - 20s Max Effort KB Swings (35lbs)
    - 20s Max Effort Box Jumps (18")
    - 20s Rest

    Anaerobic Endurance - 5 Rounds
    13min AMRAP:
    - 20x Sit Ups
    - 125m Row
    - 20x Push Ups
    - 125m Row
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  6. #456
    Registered User BigDad79's Avatar
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    14-Sep-2021

    HLE Couch-To-Mountain Routine - W2D2

    Warm-Up

    2 rounds:
    -200m jog
    -20m Butt Kicks
    -20m High Knees
    -20m Knee Pulls
    -20m Deep Lunge and Stretch

    Aerobic Endurance
    Run 1mi - 11:16
    Rest - 5min
    Run 1mi - 11:07
    Rest - 5min
    Run 1mi - 11:04

    Chassis Integrity
    3 Rounds of
    - 20s Crunches
    - 20s Russian Twists
    - 20s Face Down Back Extensions
    - 40s Plank
    - 20s Rest
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  7. #457
    Registered User BigDad79's Avatar
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    15-Sep-2021

    HLE Couch-To-Mountain Routine - W2D3

    Warm-Up

    - 250m row
    - 5 Burpees
    - 10 Push Ups
    - 10 Sit Ups
    - 10 Banded Squats
    - Hip Flexor Stretch (30s/side)

    Anaerobic Endurance - 14:00min
    - 75 Burpees for time

    Anaerobic Endurance - 20:35min
    50-40-30-20-10 Reps For time:
    - Step-Ups (18")
    - Push Ups
    - 250m Row
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  8. #458
    Registered User BigDad79's Avatar
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    16-Sep-2021

    HLE Couch-To-Mountain Routine - W2D4

    Warm-Up

    2 rounds:
    - 1/8mi Jog
    - 5 KB Swings
    - 10 Banded Pull Aparts
    - 3 KB Rows (per side)
    - Banded Overhead Shoulder Stretch

    Aerobic Endurance
    Lactate Shuttle - Run* (all-out effort):
    - 5:00 min Run
    - 2:30 min Rest (slow jog/walk)
    - 6:00 min Run
    - 3:00 min Rest (slow jog/walk)
    - 7:00 min Run

    Chassis Integrity - 6:22 min
    4 Rounds For Time:
    - 50m RH KB Carry
    - 10 Sit Ups
    - 50m LH KB Carry
    - 10 Sit Ups

    NOTE: Pretty sure I tore my calf muscle during the run...
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  9. #459
    Registered User BigDad79's Avatar
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    22-Sep-2021

    HLE Couch-To-Mountain Routine - W3D1

    Warm-Up

    2 rounds:
    - 250m row
    - 5x Forward Lunges (per leg)
    - 5x Step-ups (per leg)
    - 10x Banded Good Mornings
    - 10x Push-ups
    - 10x Band Pull Aparts
    - Hip Flexor Stretch

    Functional Strength
    4 Rounds:
    - 3 Curtis P's at 60lbs (removed lunges)
    - 25 Step-Ups per leg 2/25lbs DBs (12" box)
    - 1min Rest

    Anaerobic Capacity
    10min EMOM:
    - 4 Power Cleans (65lbs)
    - 4 Push Presses (65lbs)

    Anaerobic Endurance - 14:53min
    5 Rounds For Time:
    - 375m Row
    - 20 KB Swings (41lbs)
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  10. #460
    Registered User BigDad79's Avatar
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    23-Sep-2021

    HLE Couch-To-Mountain Routine - W3D2

    Warm-Up

    2 rounds:
    - 250m Row
    - 20m Butt Kicks (slow, couldn't bounce on toes)
    - 20m High Knees (slow, couldn't bounce on toes)
    - 20s Quad Stretch (per leg)
    - 30s Standing Hamstring Stretch

    Aerobic Endurance
    6,250m Row
    - 2nd half faster than first

    Chassis Integrity - 6 rounds
    10min grind (AMRAP):
    - 5 60lb KB Suitcase DLs per side
    - 10 Bicycle Crunches (per side)
    - 10 Flutter Kicks (per side)
    - 5 60lb KB GMs
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  11. #461
    Registered User BigDad79's Avatar
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    24-Sep-2021

    HLE Couch-To-Mountain Routine - W3D3

    Warm-Up

    2 rounds:
    - 250m Row
    - 5 Burpees (Thrusters)
    - 10 Push Ups
    - 10 Sit Ups
    - 10 Banded Squats
    - Hip Stretch (30s)

    Anaerobic Endurance - 8 Rnds
    20min AMRAP:
    - 5 Renegade Man Makers (25lbs DBs) (5 Renegade Rows)
    - 10 65lbs Back Squats (62lbs KB Squats)
    - 15 Sit Ups
    - 250m Row

    Anaerobic Endurance - 14:03min
    12 Down To 1 For Time:
    - Burpees (DB Clean and Press - 25lbs)
    - Walking DB Lunges Per Leg at 25lbs (DB Squats)

    NOTE: Exercises in parenthesis were substituted due to calf injury
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  12. #462
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    25-Sep-2021

    HLE Couch-To-Mountain Routine - W3D4

    Warm-Up

    2 rounds:
    - 3/8mi Ride
    - 5 KB Swings
    - 10 Banded Pull Aparts
    - 3 KB Rows (per side)
    - Banded Overhead Shoulder Stretch

    Aerobic Endurance - 22:39 min
    - 100 Thrusters (15lbs KBs)
    - 100 Push-Ups
    - 3mi Bike Ride

    Chassis Integrity
    3 Rounds:
    - 20s Crunches
    - 20s Russian Twists
    - 20s Face Down Back Raises
    - 40s Plank
    - 20s Rest
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  13. #463
    Registered User johnson113's Avatar
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    Lol wut? There is a reason they’re “former” cuz there is no relationship HOPEFULLY. Unless there is kids, then just keep it civil. That’s pretty much it
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  14. #464
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    28-Sep-2021

    HLE Couch-To-Mountain Routine - W4D1

    Warm-Up

    2 rounds:
    - 250m row
    - 5x Forward Lunges (per leg)
    - 5x Step-ups (per leg)
    - 10x Banded Good Mornings
    - 10x Push-ups
    - 10x Band Pull Aparts
    - Hip Flexor Stretch

    Functional Strength - 16:24min
    5 Rounds (all at 65lbs):
    - 10 Deadlifts
    - 8 Front Squats
    - 6 Push Presses
    - 4 Bent Over Rows
    - 2 Burpees

    Anaerobic Capacity
    10min EMOM:
    - 4 Power Cleans (65lbs)
    - 4 Push Presses (65lbs)

    Anaerobic Endurance - 5 Rounds
    10min AMRAP:
    - 10 Air Squats
    - 10 Push Ups
    - 250m Row
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  15. #465
    Registered User BigDad79's Avatar
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    BigDad79 is offline
    Originally Posted by johnson113 View Post
    Lol wut? There is a reason they’re “former” cuz there is no relationship HOPEFULLY. Unless there is kids, then just keep it civil. That’s pretty much it
    ?????
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  16. #466
    Registered User BigDad79's Avatar
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    13-Oct-2021

    C25K - W1D1

    5min Warm-Up (walk)

    8 Rounds of:
    - 1min Run
    - 1.5min Walk

    5min Cool Down (walk)

    Not going to be diligent about getting these all in every week, but I'll be sprinkling the program in as I see fit to supplement.
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  17. #467
    Registered User BigDad79's Avatar
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    14-Oct-2021

    1st Phorm WOD

    Buy-In - 30 High Knees (8:03)

    50-40-30-20-10 For Time (10:26)
    - Air Squats
    - Bicycle Crunches
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  18. #468
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    15-Oct-2021

    1st Phorm WOD

    Cardio
    For 20min
    - Fast Walk for 60s (3.5 on treadmill)
    - Sprint for 30s (8.0 on treadmill)

    Shoulders & Bi's

    DB Military Press
    20lbs - 2x10 (warm-up)
    30lbs - 1x8
    35lbs - 2x6
    40lbs - 2x4

    BB Curl SS DB Hammer Curls
    50lbs - 4x10 SS 20lbs - 4x10

    DB Front Raise SS DB Lateral Raise
    10lbs - 1x10 SS 10lbs - 1x10
    12.5lbs - 1x10 SS 12.5lbs - 1x10
    15lbs - 2x10 SS 15lbs - 2x10

    Military Press - Machine
    55lbs - 1x10
    60lbs - 1x10
    65lbs - 2x10

    Arnold Presses
    30lbs - 1x10
    25lbs - 3x10

    Cable Curls
    30lbs - 4x10
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  19. #469
    Registered User BigDad79's Avatar
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    16-Oct-2021

    1st Phorm WOD

    Warm-Up
    2 Rounds:
    - 250m Row
    - 5 Burpees
    - 10 Push Ups
    - 10 Sit Ups
    - 10 Air Squats
    - 30s Hip Flexor Stretch (both sides)

    EMOM - 6 Rounds (30min)
    - Min 1: 15cal Row
    - Min 2: 10 Burpees
    - Min 3: 40s Jumping Jacks (20s rest)
    - Min 4: 15 Air Squats
    - Min 5: Rest
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  20. #470
    Registered User BigDad79's Avatar
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    13-Oct-2021

    C25K - W1D1

    5min Warm-Up (walk)

    8 Rounds of:
    - 1min Run
    - 1.5min Walk

    5min Cool Down (walk)
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  21. #471
    Registered User BigDad79's Avatar
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    18-Oct-2021

    1st Phorm WOD

    Deadlift SS Banded Pull Ups
    135lbs - 1x5 (w/u)
    185lbs - 1x4 (w/u)
    225lbs - 1x3 (w/u)
    275lbs - 1x2 (w/u)
    315lbs - 1x1 (w/u)

    225lbs - 1x8 SS 1x8 reps
    245lbs - 2x6 SS 2x8 reps
    265lbs - 2x4 SS 2x8 reps

    15min AMRAP - made it through 2nd Row
    - 40cal Row
    - 50 Wall Balls (10lbs)
    - 60 Reverse Lunges
    - 140 Single Unders
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  22. #472
    Registered User BigDad79's Avatar
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    19-Oct-2021

    1st Phorm WOD

    Warm-Up
    2 Rounds:
    - 3/8mi Peloton
    - 5 KB Swings
    - 10 Banded Pull Aparts
    - 3 KB Rows (per side)
    - Banded Overhead Stretch (30s)

    3 Rounds For Time (RFT) - 7:32
    - 40 Plank Shoulder Taps
    - 20 Reverse Sit-Ups
    - 20 Hands-Free Push-Ups

    REST 2min

    3 RFT - 17:31
    - 20 Burpees
    - 20 V-Ups
    - 20 Front Lunges
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    20-Oct-2021

    1st Phorm WOD

    Squats
    45lbs - 2x5 (w/u)
    95lbs - 1x5 (w/u)

    135lbs - 1x0
    185lbs - 1x8
    225lbs - 1x6
    275lbs - 1x4
    315lbs - 1x2

    Leg Extensions
    50lbs - 1x10
    55lbs - 1x10
    60lbs - 1x10
    65lbs - 1x10

    Leg Curls
    50lbs - 1x10
    70lbs - 1x10
    80lbs - 1x10
    90lbs - 1x10

    DB Bulgarian Split Squat SS Wall Ball
    50lbs - 3x10 SS 20lbs - 3x12

    3 RFT - 10:08min
    20 Russian Twists
    20 Plank Ups (Elbows to Hands)
    20 Lying Leg Raise + Pulse at 90-Degrees
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    21-Oct-2021

    1st Phorm WOD

    Cardio
    For 20min
    - Fast Walk for 60s (3.5 on treadmill)
    - Sprint for 30s (8.1 on treadmill)

    Chest & Tri's

    Bench Press
    45lbs - 1x5 (w/u)
    45lbs - 1x10 (w/u)
    95lbs - 1x10 (w/u)

    135lbs - 1x8
    155lbs - 2x6
    185lbs - 2x4

    Incline DB Press
    40lbs - 1x10
    45lbs - 3x10

    OH Cable Rope Extension
    30lbs - 1x10
    35lbs - 2x10
    40lbs - 1x10

    Cable Fly
    25lbs - 3x10
    30lbs - 1x10

    Skull Crushers
    50lbs - 1x10
    70lbs - 2x10
    60lbs - 1x10

    DB Kickbacks
    20lbs - 4x10

    Bench Press - Machine
    90lbs - 1x10
    100lbs - 3x10

    Cable Pushdown w/Rope
    30lbs - 1x12
    40lbs - 1x10
    50lbs - 1x10
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    22-Oct-2021

    1st Phorm WOD

    Warm-Up
    2 Rounds
    - 250m Row
    - 5 Burpees
    - 10 Push Ups
    - 10 Sit Ups
    - 10 Banded Squats
    - 30s Hip Flexor Stretch (per side)

    EMOM - 5 Rounds
    - Min 1: 10 Step-Ups (20lbs DBs)
    - Min 2: 30s Battle Ropes
    - Min 3: 30s Banded Ski Erg
    - Min 4: 10 Goblet Squats (24kg | 53lbs)
    - Min 5: 10 Standing OH Press (75lbs)
    - Min 6: Rest
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    23-Oct-2021

    1st Phorm WOD

    Cardio
    For 20min
    - Fast Walk for 60s (3.6 on treadmill)
    - Sprint for 30s (8.1 on treadmill)

    Shoulders & Bi's

    DB Military Press
    25lbs - 2x10 (w/u)
    35lbs - 1x8
    40lbs - 2x6
    45lbs - 2x4

    BB Curl SS DB Hammer Curls
    50lbs - 4x10 SS 20lbs - 4x10

    DB Front Raise SS DB Lateral Raise
    15lbs - 4x10 SS 15lbs - 4x10

    Military Press - Machine
    65lbs - 4x10

    Arnold Presses
    25lbs - 4x10

    Cable Curls
    30lbs - 1x10
    35lbs - 3x10
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    27-Oct-2021

    1st Phorm WOD

    Round 1 - 7:17min
    - Run 800m (1/2mi)
    - 50 Box Hand Stand Push Ups
    - 50 Glute Bridges

    Rest - 2:00min

    Round 2 - 6:49min
    - Run 800m (1/2mi)
    - 40 Jump Squats
    - 40 Glute Bridges

    Rest - 1:30min

    Round 3 - 7:12min
    - Run 800m (1/2mi)
    - 30 Banded Good Mornings
    - 30 Glute Bridges

    Rest - 1:00min

    Round 4 - 6:11min
    - Run 800m (1/2mi)
    - 20 Step Ups
    - 20 Glute Bridges

    Rest - 0:30min

    Round 5 - 5:58min

    - Run 800m (1/2mi)
    - 10 Burpee Tuck Jumps
    - 10 Glute Bridges
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  28. #478
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    28-Oct-2021

    1st Phorm WOD

    Chest & Tri's

    DB Bench Press
    40lbs - 2x10 (w/u)
    50lbs - 2x10
    60lbs - 1x8
    70lbs - 1x6

    Pec Dec SS DB Kickbacks
    60lbs - 1x10 SS 20lbs - 1x10
    70lbs - 1x10 SS 20lbs - 1x10
    80lbs - 1x10 SS 20lbs - 1x10

    Cable Crossovers
    25lbs - 2x10
    30lbs - 2x10

    Dips
    BW - 4x10

    Skullcrushers SS Push-Ups
    50lbs - 1x10 SS BW - 1x10
    60lbs - 2x10 SS BW - 2x10

    Bench Press
    135lbs - 1x8
    145lbs - 3x8

    Tricep Extensions
    35lbs - 1x10
    40lbs - 2x10
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    29-Oct-2021

    1st Phorm WOD

    Round 1 - 3x
    - 12 Push-Ups
    - 12 Supermans

    REST - 1min

    Round 2 - 3x

    - 15 Single Leg Glute Bridge (per leg)
    - 30 Air Squats

    Rest 1min

    Round 3 - 3x

    - 12 Bench Dips
    - 30 Mountain Climbers
    - 12 Sumo Squats
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  30. #480
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    30-Oct-2021

    1st Phorm WOD

    Cardio
    For 25min
    - Fast Walk for 60s (3.6 on treadmill)
    - Sprint for 30s (8.1 on treadmill)

    Shoulders & Bi's

    DB Military Press
    27.5lbs - 2x10 (w/u)
    35lbs - 1x10
    40lbs - 1x8
    45lbs - 2x6

    BB Curl SS DB Hammer Curls
    50lbs - 4x10 SS 20lbs - 4x10

    DB Front Raise SS DB Lateral Raise
    15lbs - 4x10 SS 15lbs - 4x10

    Military Press - Machine
    65lbs - 1x10
    70lbs - 3x10

    Arnold Presses
    25lbs - 1x10
    30lbs - 3x10

    Cable Curls
    35lbs - 4x10
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