[Tuesday] 02.03.15 AM Back + PM Shoulders/Recovery

AM
[A] Warm-up

[B] Weighted pull-ups 4x4
10, 10, 10, 10

[C] DB Single arm row 4 x12
45, 50, 55, 55

[D] BW Row 4x10

[E] Incline DB Curl 4x10
25, 25, 30, 30 (4) (25(6)

[F] 4 Rounds
8 Zottman Curls (#15)
8 Hammer curls (#15)
8 Preacher curls (#45)
Rest 1 min


PM
[A] Run 1 mile @ 7.5 mph

[B] 5x5 Strict shoulder press
135, 135, 145, 150, 155(3)

Superset last set with max reps with a descending ladder of 150, 145, 135, 115, 95, 

[C] Steam room/sauna


History
12.24.14