[Wednesday] 02.04.15 AM Upper Body Supplemental Work + PM Cardio Blast

AM
[A] Warm-up

[B] DB Incline Bench Press 6+6 (Drop set)
70/60, 70/60, 70/60, 70/60

[C] Incline DB Bench Press 6+6+6+6&
Steep incline, less steep incline, flat bench
50, 50, 55, 55

[D] Cable Flies 4x12
70, 70, 70, 70

[E] GCBP 4 x10
135, 145, 155(8), 155(7)

[F] 4 Rounds
8 Narrow push-ups
8 dips on bench
8 tricep extension (#30)
Rest 1 min

Only completed 2 rounds- shoulder. tri's, and chest shot!

PM
[A] 10 minutes in sauna

[B] John's body circuit at the YMCA
1 minute max reps per exercise

Off-set medicine ball push-ups
BOSU Push-ups
V-ups
Renegade rows
Jump rope
Scissor kick
Windshield wipers
Push-ups
Alternating lunges
Squat-squat- jump squat
Tricep extension overhead
Triple squat jump forward- triple jump jump backwards
and then some...

cannot remember everything



History 
12.04.15