Friday: 3 mile hike
Saturday: 2 mile run
Sunday: 8.5 mile run
Today:
Bench press
135 x 10 x 2
185 x 8
225 x 8
255 x 8
285 x 6
300 x 4
225 x 15
Incline matrix press
1 pps x 20
2 pps x 15
3 pps x 8
3 pps x 8
3 pps x 8----> 1 pps x 20
Dumbbell fly/ dumbbell press
30s x 12/ 12
40s x 12/ 12
50s x 10/ 10
Decline hammer strength press
1 pps x 20
2 pps x 15
3 pps x 7
2 pps + 25s x 10----> 1 pps x 20
Incline dumbbell curl
15s x 15
25s x 15
35s x 10
40s x 8----> 20s x 8
One arm dumbbell preacher curls
30 x 12 x 3
20 min light cardio