After having two great days this week with the bench and DL I decided to keep hustling and make this morning a good one too. I then took the 3 year old to gymnastics and had a 1/2 hour to bang it out.
My goal for the day was to make all work sets hard and to failure around 10-12 reps. If things were easy at 8 reps I started slowing down, peaking at the top, or pausing mid rep to crash by 10-12.
High row machine
3 warm up sets
3 work sets with stack at 3 different grips of 10-12 reps to failure.
Standing rope rows to chest
3 sets of 10-12
reverse peck deck
3 sets of 10-12 reps
ez bar curl
115 for 3 sets of 10
done
I then took the kid to a bunch of stores for some Xmas shopping. Man is it tough for a 3 year old to go to 4 stores and not get a toy. She was on her A game though so I took her to the dollar store and let her pick out a bunch of random crap as a reward. I love the dollar store. The kids go in and pick out like 5 things and think Im a god when they get to buy whatever they want. Little do they know it's only 5 dollars. We hit the buffet afterwords. We then got home and I even took a nap on the couch while the kid sat on my back watching netflix. While all this was going on the 7 year old and wife were at a swim meet all day. She got her first 1st place in the breast stroke so when they came home we celebrated at her favorite restaurant. I don't think I've eating out for lunch and dinner on the same day while not on vacation in years. Today was a good day. I even nailed "for whom the bells tolls" today on the bass.
I didn't even have to use my AK......