35 + 10 = 45 mins
Quick WO over lunch. Warmed up chest and back and did 3 sets leg raises in the Captain’s Chair while warming up. Incline went fairly well, had to work HARD for the last rep on first 2 sets. Raised the angle of incline and did a “back-off” set that felt really heavy and only got 8 reps. Supersetted these with BOR’s which were good. Then I did 2 sets each of iso-shoulder press and pulldown machine. Next I did a set of rope extensions and EZ bar curls. Rope extensions killed my R elbow. Finished up with some rear delt fly’s, chest fly’s and body weight crunches.
I weighed 168.8 this morning. Getting there…