Becoming an Athlete

Dips:  BW x 6, 6, 7, 8 Upright row: 80 x 10, 10, 10 Bench press:  185 x 7, 6, 4 1-arm dumbbell row:  60 x 16 per arm Incline Zottman curls:  25s x 8, 7 Leg press:  350 x 18 FBGM:  90 x 15 TRX planks: Another sucky ab exercise.  All I felt were my hip flexors.

Off

Squat: 205 x 9, 10, 10, 10 leg extension: 140 x 8; 150 x 10; 160 x 10 standing calves: 95 x 20, 20, 20 wide-grip pulldown: 140 x 13 upright row: 85 x 10 skipped dips Incline dumbbell press:  60s x 11 Dumbbell curls: 30 x 10, 10 per arm

deadlift: 205 x 8; 225 x 8, 8, 8 bent row: 115 x 8, 8, 9, 8 Barbell preacher curl: 65 x 8, 8, 8 Bulgarian squat 30 (15s x 2) x 12 per leg - SLOW tempo Leg press calves: 320 x 30 A. 1-arm Dumbbell press: 60 x 4/4, 4/4, 4/4 B. Neutral grip pullup:    BW x 4, 4, 4 Cross-body lying tricep extension:  25 x 14 per arm Skipped abs again

Dips:  BW x 4, 5, 6, 4 Upright row: 65 x 10, 10, 10 Bench press:  165 x 8, 8, 7 1-arm dumbbell row:55 x 15 each Incline Zottman curls:  25s x 8 Leg press:  270 x 16 Flat Back goodmorning: 85 x 14

Day off

10 rounds of: 2 min walk 1 min HARD run