verse of the day: Luke 22:26, "...but let him who is greatest among you become as the youngest, and the leader as the servant."
Today's workout went great. It was very fast and focused. I split up the upper body into 2 days this week. Tomorrow will be back and bi's and I will take off Thursday (it's Christmas ya'll.) Here's today's great pump:
cable fly (bent over for upper chest): 40-20; 50-15; 70-15; 80-12; 90-8
dip: 15; 25-12; 45-10
laterals: 10s-15; 20s-15; 30s-12; 40s-8,6; 30s-13
cable rear laterals: 40-15; 50-12
dumbbell front raise: 10s-25, 15s-10, 20s-10, 25s-7 (no rest)
pushdown: 90-25; 150-12; 200-12
1-arm pushdown: (rope)60-8,6; (D)60-12
seated rope extension: 120-8
lying cross-face dumbbell extension: 25-9,7
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