Back and biceps

Good evening fit fam. It was freestyle Friday number 74 for my final lunch escape of the week. No plan. No pressure. Just jumping on whatever feels right at the moment. A final muscle pump before the weekend. Did: 4 sets of Hammer Strength incline leverage press, 4 sets of Hammer Strength behind the neck leverage press, 4 sets of WG pull-downs, 4 sets of seated cable rows, 4 sets of high pulley rows to chest, 4 sets of pec flies on the pec deck (the one where you squeeze with your forearms), 4 sets of overhead triceps rope extensions (low and leaning forward), 4 sets of standing straight bar curls, 100 weighted side crunches and one 45 second dragon flag hold. Moderate but challenging weights (low to mid 100's) x 10 on all the heavy hitters. Happy with this week and it's ending! My friend and I play this game in the pool every week - hitting a beach ball back and fourth at close range. Last week we hit 547 without a miss! This week I hope to do better. Have a great night and weekend!

Friday, upon returning from a 3 day long car trip for business purposes, Conway SC, had to “stretch it out” immediately after getting out of car; several sets ez bar curls, 55# (plate and bars).

Been up since 0330, worked all day in downpouring rain, the boat turned into a river. If i could id upload a video for you guys to see what i deal with when it rains on these boats. I was beat but look at that loss of definition, i had to go! Owed it to myself.