Fullbody, Upper and Lower work. BB Curl/ Rev grip OHP(FatGripz) 65- 10, 85- 8, 95- 2x5, 105-2×3,115- 3x2 DB Deadlifts (FatGripz) pair of 70s- 4x13 superset 1 FB Hike 30- 4x10/2 superset 1 DB Front Rack Carry pair of 70s- 3.5x trips Row Machine 190- 8, 220- 6,4,4,4,5,5,5,4, 235- 3x3 Inner Thigh 10- 3x long sets/2 superset 2 MB Rear Toss 10- 3x17 superset 2 55 min Walk

Weak calfs, small arms

Good evening fit fam. Chest and triceps today on the mid-week, lunch crunch X-press. Strength and isolation. Did: 4 sets of cable iron crosses (facing the machine), 4 sets of cable crossovers, 4 sets of pec flies on the pec deck, 4 sets of lying Svend Press, 4 sets of Hammer Strength Iso-lateral "wide chest", 4 sets of overhead triceps rope extensions (low and leaning forward), 4 sets of two arm seated machine triceps push-downs, and 4 sets of two arm DB triceps kickbacks with a hammer curl finish. Happy numbers for today were: 190 lbs x 10 on the Hammer Strength "wide chest". 150 x 10 on the pec flies was a personal best. Hope that everyone had a great day. Have a great night! Bob

Cheat and tricep day. New program is starting to ramp@up.