Friday night starring me, myself and I.

Cardio x 30 mins

531 Bench                          s.s        Face pulls 60lbs x 20 x 4 sets
125 x5
145 x5
165 x5
185 x6

Went for 7 on my last set, but couldn't finish it.  This is comparable to where I was before I quit 531-ing.  Thanks to Colin for coming in to hook a girl up with some lift outs.


DB military                           s.s                   DB rows
40lbs x 10                                                   65lbs x 10/arm
45lbs x 8 x 2 sets                                         65lbs x 12/arm x 2 sets

                      YTWL's between each set

Finished with 30 mins of cardio.

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