Since I'm keeping my work sets light this week, I plan to throw in some extra cardio. As mentioned before, I've been trying to go running to get myself prepped for physical ability tests I will encounter within the next year for fire or EMS jobs.
Bench Day
A. Bench
Bar weight x 20
140x5
185x5
225x5
B. OHP
5x10 w/ 95lb
C. Barbell Rows
135lbs x 38 reps
D. Lat Pull Downs
4x10
E. Cable Curls, Tricep Pushdowns SS
3x10
A little less of a mile jog around the block w/ Kilo.
Deadlift Day
A. Deadlifts
135x10
225x5
315x5x3 Sets
B. Squats
5x10 w/ 205
C. Leg Curls, Leg Extensions
6x6, alternate legs
D. Ab Wheel
2x15
Jog around the block w/ Kilo.