9am
Strength
ME strict press - 3 x 3 (#95, #115, #135, #135, #135)
db incline press - 3 x 12 (#25, #32.5, #40)
cable flyes - 3 x 12 (#50, #45, #40)
hip flexor - 3 x 10 (#40, #60, #80)
hip adductor - 3 x 10 (#50)
hip abductor - 3 x 10 (#50)
machine dips - 3 x 3 (bw-#150, bw-#120, bw-#90)
*goal - 1 unassisted pull-up
4pm
Strength
cable rope pushdowns - 3 x 10 (#50, #60, #70)
cable rope curls - 3 x 10 (#40, #50, #60)
overhead db tri extensions - 3 x 12/6/12 (#20, #30, #20)
alternating db curls - 3 x 15/12/12 (#20, #22.5, #22.5)
AIS: 'hips, knees & back'
time = 20 minutes
100 day push up challenge: Day 92 (4278 total)
weight = 232 (gym scale)
