Warmup: Mobility Drills
1a) DB Bench Press - 8 x 35, 3 x 55, 3 x 60, 3 x 65, 3 x 70, 3 x 75# DBs
1b) Chinup - 5 x 3 x bw
2a) Pushup - 3 x 10
2b) One-Arm Standing Cable Row - 3 x 10 per arm x #13
2c) Band Pull Apart - 3 x 35 x red theraband
3) Bulgarian Split Squat - 3 x 8 per leg x 10# DBs
4a) One-Arm DB Curl - 3 x 12 per arm x 25# DB
4b) Triceps Pushdown - 3 x 15 x #11
4c) Standing Band Crunch - 3 x 10 x 5s hold x thick black band
5) Airdyne SS - 5 mins, 1.7 miles
DB Bench felt good. I'll max at 75 because the gym maxes at 75. Recent PR, although my best ever was 6 x 75.
Pullups - chins, just some easy ones.
Pushups - easy sets of 10 for extra volume.
Rows - been a while since I did these. Very ab intensive.
BSS - Yes, at long last. A few "test" Bulgarians revealed my knee could take it. I did these. 3 x 8 x 10 was my absolute max and I should have started lighter. Brutally hard and my knee ached a little after, but only where it should ache. Hips felt good but I couldn't tie my shoes later. Heh.
Curls/pushdowns/abs - the usual.
Airdyne - paced for 3.4 but my knee started to let me know to quit at 5, so I did.
Hungry. I need to pack more food on Mondays.
Peter V. Dell'Orto