AM
Bike to Anytime and back, 31 mins there/31 back.
17 mi, 62 mins, 16.5 mph ave.
Bench press - close to wide grip
10x 135/10x 185/5x 235//4x 235/5x 235//
1 min RI
12 mins.
3 rounds, in .30 on 1.15
max rep chins (x5's)
max rep bar dips (x10)
7 mins.
20 mins. Bench felt better wide.
PM
4 rounds, in .30 on 1.15
Press x10 @ 95#
Cable vert pulls x10 @ 90
10 mins.
6 rounds
Run a quarter on treadmill (@ 5.5/6.0/6.5/7.0/7.5/7.0 and 2%)
FtB x10
3x10, in .30 on 1.15
Rotator cuff work
Wide curl @ 90
7 mins.
43 mins. Taking it easy on the presses to strengthen the shoulder but not bust it up.
10 hours - 2130/0730. 24 hours. 125 minutes total, PE: 9.
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