Coming to the conclusion of this year, I am beginning the planning for 2016.
There is a small line between wants and needs and since I am in charge, the NEEDS will fulfill the WANTS.
I will take the next week or so to lay out the Year covering that.
Some will like it, some won't. But what is important to the groups health first, condition second, and then the rest should bring about some fun changes.
I am continuing the trend of a Calisthenic exercise to be done throughout the workout as a way of increasing the total number of reps done in a week.
Today I chose "Dips" as that exercise. 6 reps between EVERY set.
Dynamic Effort Bench: 10x3x50%
DB Row: 6x8x Hvy
Cable Tricep Extension: 5x10
DB Fly: 5x15
Since I am still working through my pec strain(S) I did:
Push ups x 10 between all sets.
Incline Bench: 5x13x95
Flat Bench: 5x13x95
Cable Cross: 5x13x45
Shoulder Crank: 4x10x15
Face Pulls: 4x15x80
4 way neck: 1x10x6.0
Shrugs: 4x10x495