Late Friday night workout 😖: cardio

Good evening fit fam. It was Friday freestyle number 161 for my final lunch escape of the week. Filling in the missing spaces or a second go at some of my favorites. Jumping on whatever looked good at the moment. Did: 4 sets of seated barbell Military Press (done on a Smith Machine), 4 sets of barbell shrugs, 4 sets of WG, plate loading leverage pulldowns, 4 sets of cable crossovers, 4 sets of seated cable rows, 4 sets of high pulley rows to chest, 4 sets of overhead triceps rope extensions (low and leaning forward), 4 sets of two arm seated machine curls, 100 lying leg raises and one 60 second dragon flag hold. Went heavy on some. Light on others. No pressure to make big numbers. This week has been a bit of an emotional roller coaster - dealing with so many who have suffered damage in the storm. Off to Tampa tomorrow for my two day relaxation vacation. Enjoying the pool while it's still doable. Hope that everyone had a great day. Have an amazing weekend! Bob

Happy Flex Friday fit fam. Today was big 3 with bench squat and deads. Squats and bench went well. Deadlifts however did not n i tweaked my lower back. High rep arms completed the workout. Track day tomorrow. GO CRUSH FRIDAY

Back day!