Pull 7/26 Back from a mini vaca....gained a few but felt really strong Seated cable lat pulldown close supine grip 110 x20 130 x 15 150 x10 140 x 10 130 x10 Chest supported db rows 100 x 15 110 x 15 120 x 10 110 x 10 100 x 10 Standing straight armed cable lat pulldown Seated one armed cable rows Cable preacher curls Standing ez bar cable curls

Good evening fit fam. Freestyle Friday number 154 for my final lunch escape of the week. Nearly three years of Freestyle Fridays to celebrate! A second go at some of my favorites. A final full body muscle blast to ride into the weekend. Did: 4 sets of seated barbell Military Press (done on a Smith Machine), 4 sets of WG, plate loading leverage pulldowns, 4 sets of barbell shrugs, 4 sets of bent over barbell rows (underhand grip), 4 sets of seated chest press, 4 sets of high pulley rows to chest, 4 sets of machine preacher curls, 100 lying leg raises and one 60 second dragon flag hold. Moderate but challenging weights on everything. Extra reps on some exercises done to failure. Happy with this workout week! Off to my usual Tampa escape tomorrow. Pool sports and celebratory champagne are calling me. Hope that everyone had a great day. Have an awesome weekend! Bob

I dont know any other poses🙃

Lift to look pretty