I did not run or do anything in the morning because I wanted to spend time with Jenni and kids before they left.
Arms, shoulders and upper back. Everything was 4x10
Super set of E-Z bar curl and Incline bench Curl (this had my biceps screaming by the 2nd set
Super set of preacher curl and wide grip pull-ups (I added a chain for last two sets of pull-ups)
Super set of Reverse grip Barbell roe and Rope climb (tried to never use my feet on the rope climb)
Super set of Bend over delt-fly supine pulls
Super set of over head press (elbows in, elbows out) and shrugs
Super set of KB shoulder to shoulder press - leaning Dumbbell lat raises
I am trying to pack everything into an hour. I did not do it this time and I might take something out next week. I am nearly to failure with each set and I defiantly feel it when I go home. I don't feel like I can't get enough air like in a crossfit W.O.D. but I surly feel the tax on my body. I thought I would be more sore but I think the BCAA are really helping in this area.
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