Warmups- stretching and stuff
135 2 or 3 sets of 10 or so
245x3 (this was supposed ot be bench deload, but felt good so went a little heavier)
145x5 (stopped there, deloading you know...)
Dips 4 sets of 8 bodyweight
Chins 4 sets of 8 bodyweight
Bent over BB Rows 1 set at 135x8, 3 sets at 155x8
Hammer curls- 30x8x3
Tricep presses- 40x8x3
Hanging leg raises- 4x12
Neck harness- 4 sets 12 reps 25lbs
KettleBell swings- a full 8 round Tababta (times were sorta loose- maybe 30 sec with 10-20 sec rest...
I have grand ambitions of flipping my old tire and swinging the sledge hammer some later. We'll see what happens... In Biblical literature they often wrote of a future event in the past tense as if it had already occurred. Therefore, I reword this to say-I did three sets of 6 tire flips and four rounds of 30 hammer swings...and it felt good. I'll post if the prophecy proves false.