Friday Lift

Today's 70 minute lift kicked my ass

5 minute row machine warm up

Main Lifts

Bench 10-10-8-8-5
Squat 2 warm up sets  --> 10-10-8-8
Straight bar dead lift 3x8 with Curl+Press Super Set ---- The gym needs to get a hex bar, BAD.
Leg Press 2 warm up sets 4x10 (BIG WEIGHT Y'ALL)

Circuits
2 sets -- High Pull (10 reps ), Curl+Press(10), Bench Dips (Max)
3 sets -- Cable Flys (10), Push/Pull Cables (10/arm), AbX machine (25)
2 sets -- Hang Clean (6), Inverted Rows (max)
4 sets -- Preacher Curl (10), Super skaters (10/leg), Good Mornings (8)

Finishers
Chest - 135 Burnouts (19 reps)
Chest - 2 sets - High cable flys (15), Low Cable flys (10), Plank (1 min)
Legs - Leg Press (60% of 10 rep max) Do as many reps as you can in 2 minutes, legs still feel like jello
Full Body - row machine - 1000 meters - min rest - 500 meters - min rest - 300 meters

DONE