We had an athletic department golf outing Saturday morning.  I ate donuts, hot dogs and Mountain Dew all day.  I was fuled for success in the weight room.

  • FBB Press warm-ups: 3x5
  • Pull-aparts: 50
  • FBB Press 110x5/130x5/150x5
  • FBB Press FSL: 5x5@110
  • Hammer Rows: 5x10
  • RFESS: 5x5

Very good workout.  I took me about 30 minutes from start to finish.

I toyed around with a home made handle system for T-Bar Rows.  It failed so I just went with the Hammer Rows.  I'll play around and see if I can get a good set-up.  I need to order T-Bar handles to add to my Landmine bars.  Ahhhhh, budget issues.  No matter, moving forward.

On Sunday I got in another conditioning workout.  Basically the same as Friday, sans the bike.

  • Push-ups: 5x10
  • Inverted Rows: 5x10
  • RFESS: 5x5