Why’s It So Heavy

Elliptical - machine:
20:00 Min 5 Resistance
137 Avg HR 142 Max HR

A1 Flat Bench:
95×10×1
115×10×1
135×10×1
155×6×1

A2 Low Incl DB Flies:
40×10×3

B1 InclineBench:
95×10×2
105×10×2

B2 Pullovers:
50×10×3

C1 Lat Pulldowns Wide:
Pin 5×10×1
Pin 6×10×2

C1 Lat Pulldowns CG:
Pin 6×10×3

D1 Bent Over Row:
105×10×1
125×10×2

D2 St Arm Pushdowns:
Pin 2×10×3

Duration: 95 minutes

I feel banged up, no I am banged up. I got in from Daytona FL late Friday night, and then out till 1:30 this morning at the Ron “Tater Salad” White concert. It was all I could do to get through my workout, I guess I’m no longer 18.
I did load Ubunto on an old PC and stick it in our workout area, now I can update my log while my heart is on the verge of explosion, what fun. And look it even has a floppy, how retro……

A1 Flat Bench:
95×10x1
115×10x1
135×10x1
145×10x1

A2 Low Incl DB Flies:
42.5×10x3

B1 Decline Bench:
115×10x1
135×10x2
145×9x1

B2 Pullovers:
52.5×10x3

C1 Lat Pulldowns Wide:
Pin 5×10x2
Pin 6×10x1

C1 Lat Pulldowns CG:
Pin 5×10x2
Pin 6×10x1

D1 Bent Over Row:
95×10x1
135×10x1
155×10x2

D2 St Arm Pushdowns:
Pin 2×10x3

Duration: 70 minutes

Elliptical - machine:
25:00 Minutes 5 Resistance
147 Avg HR 175 Max HR

Swiss Ball Crunches:
10×3

Planks:
60 Seconds×3

Seated Knee Ups:
10×3

Reverse Crunch:
10×3

Duration: 35 minutes

Warm Up
Elliptical
5:00 Minutes 5 Resistance

A1 Flat Bench:
95×10x1
115×10x1
135×10x1
145×10x1

A2 Low Incl DB Flies:
42.5×10x3

B1 Decline Bench:
95×10x1
115×10x2
135×10x1
145×8x1

B2 Pullovers:
52.5×10x3

C1 Lat Pulldowns:
Pin 4×10x1
Pin 5×10x1
Pin 6×10x2

C2 Lat Pulldowns Close Grip:
Pin 4×10x1
Pin 5×10x1
Pin 6×10x2

D1 Bent Over Row:
95×10x1
135×10x1
145×10x1
155×10x1

D2 Seated Low Cable Row:
Pin 7×10x3

E1 Blast Strap Push Ups:
Body Weightx10×3

E2 Wide Grip Pull Ups:
Body Weightx5×3

Duration: 80 minutes

Getting ready for another week on the road

Warm Up
Elliptical - machine:
5:00 Minutes 6 Resistance

Jump Squats:
BWx10×2

Work
A1 Flat Bench:
95×10x1
115×10x1
135×10x3

A2 Low Incl DB Flies:
40×10x4

B1 Decline Bench:
95×10x1
115×10x2
135×10x1

B2 Pullovers:
50×10x4

C1 Lat Pulldowns:
Pin 5×10x3

C2 T-Bar:
95×10x1
115×10x3

D1 Bent Over Row:
95×10x1
135×10x1
145×10x2

D2 Seated CG Low Cable Row:
Pin 7×10x3

E1 Blast Strap Push Ups:
Body Weightx10×3

E2 Wide Grip Pull Ups:
Body Weightx10×3

Duration: 80 minutes

Still putting together a new program, not sure what I want to do.

A1 Flat Bench:
135×10x3

A2 Low Incl DB Flies:
40×10x3

B1 Decline Bench:
95×10x1
135×10x2

B2 Pullovers:
50×10x3

C1 Lat Pulldowns:
Pin 4×10x1
Pin 5×10x2

C2 T-Bar:
90×10x1
115×10x2

D1 Bent Over Row:
135×10x3

D2 Seated CG Low Cable Row:
Pin 5×10x1
Pin 7×10x2

E1 Blast Strap Push Ups:
5×2

E2 Wide Grip Pull Ups:
5×2

Afternoon
Elliptical - machine:
30:00 Minutes 5 Resistance
136 Avg HR 146 Max HR

Duration: 95 minutes

Warm Up
Blast Strap Push Ups 10×2

Box Squat:
135×5x1
185×5x1
205×5x2
225×5x1

Bent Over Rows:
135×5x1
145×5x1
145×5x1
155×5x1
160×5x1

Overhead Press:
115×5x1
125×5x2
135×5x1
140×5x1

DB Bench:
60×5x1
65×5x4

Hack Squat:
135×5x1
145×5x1
155×5x2
165×5x1

Incline Bench Press BB:
135×5x2
145×5x2
155×5x1

Shrugs - barbell:
225×5x1
235×5x1
245×5x1
255×5x1

No grip left for tor the last set og shrugs. Groin seems to be loosening up. I have no idea why this workout took so damn long.

Duration: 80 minutes