[Renegade68]

WEDNESDAY EVENING -

Bike ride - 1 hr, 9 min and 25 seconds. 18.7 miles around the back roads of Valrico. My long ride of the week. Really helped to loosen up the legs, hams and glutes which were sore from the lunges and hacks.

THURS MORNING -

BACK/BI's

Seated Rows.

120 x 12
140 x 10
160 x 10
200 x 8

Lat Pulldowns

185 x 10
205 x 10
225 x 10
225 x 8

T-Bar (supported)

105 x 10
115 x 10
130 x 10
130 x 10

Good Mornings (barbell)

45 x 15
65 x 12
65 x 12
65 x 12

DB Hammer curls

40 x 10
45 x 10
50 x 8
50 x 8

Barbell Preachers

65 x 12
85 x 10
95 x 8
105 x 6 (spotter help on 6)

Buddy curls....what a pump!

Used 60 x 10, 9, 8, 7, 6, 5

Finished up w/some ab work.

Skipped SLDLs today - will do tomorrow alone, so I can go slow and focus simply on form and power.