Conjugate Training
Maintenance Phase
Week 4 Day 4
Repetition Effort Upper
Warmup
Flat Dumbbell Press - 60 lbs - 4 x 25
Seated One Arm Dumbbell French Press - 20 lbs - 4 x 25
Seated Two Arm Pulley Row - 90 lbs - 4 x 25
Seated Triceps Machine - 90 lbs - 5 x AMRAP
Lying Rear Deltoid Circle - 10 lbs - 5 x AMRAP
Incline Bench One Arm Dumbbell Palm Up Wrist Curl - 35 lbs - 5 x AMRAP
Medium Grip Curl on Biceps Machine - 8th hole - 5 x AMRAP
Squatting Barbell Palms Down Wrist Curl - 30 lbs - 5 x AMRAP
Flat Bench - 155 lbs - 5 x AMRAP
Incline Treadmill Walk - 20 Minutes
This work was done yesterday
Gym was crowded, got some good work in (may or may have not lost patience and skipped out on an exercise or two)
Went out to TopGolf with my student org + friends, that was fun as hell.