Two-pack and some chocolate-covered raisins

30 minutes steady-state rowing
A: stir the pot 2×10
B: Bird-dog 2×5 each side
C: new crunch 1×10
D: suitcase walks across gym and back 45×3x1

A: Squats 115×4x5, 95×1x5 with pause
B: Front squats 45×2x10
C: One legged squats 45×2x5
D: Stir the pot
E: Romanian deadlift (to the floor) 95×5x5
F: Calf raises L8×3x10

I went lighter today in preparation for Saturday’s push/pull meet.

Warmup: 50 hypers

A: Bench press 75×4x5
B: Board press 75×3x5
C: Pushdowns L7×5x5
D: Upright row with cable L6×3x10
E: Pulldowns L7×5x5
F: Rows L5×5x5
G: DB standing bicep curls 20sx5×5
H: Lateral raise L5×5x5
I: Stir the pot 3×10

A: Bench press 80×1x5; 75×4x5
B: Bench with boards 75×1x10
C: Close-grip bench press 55×3x10
D: Pullups 5×2
E: 45-degree seated DB bicep curls 17.5sx5×5
F: Bentover BB rows 85×5x5
G: Upright rows 45×3x10
H: DB lateral raise 12.5sx3×10

A: Squats 115×4x5 (tried to go deep)
B: Front squats 45×2x10
C: Leg press 220×5x5
D: Reverse hypers 80×4x5; 90×1x5
E: Stiff-legged deadlifts 115×5x5

A: DB bench press 30sx5×5
B: Pulldowns L7.5×4x5; L7×1x5
C: Pushdowns L7.5×5x5
D: Rows L5×3x10
E: BB curls 40×5x5
F: Shrugs 99×3x10
G: Alternating Arnolds 15sx3×10

A: DB bench press 30sx3×10
B: Pull ups 1×5
C: One-arm rows w/o bench 35×5x5
D: Tricep kickback 15×3x10
E: Concentration bicep curl 22.5×5x5
F: Alternating Arnolds 15sx5×5
G: BB shrugs 100×3x10
H: Bentover flys 15sx3×10

A: Squats 110×4x5
B: Box squats 100×2x5
C: Reverse hypers 80×5x5
D: Leg press 220×5x5
E: Calf raises L8×3x10
F: Stiff-legged deadlift from ground 95×3x10

A: Bench press 80×1x4; 75×4x5
B: Bench press blocks 70×3x5
C: Pulldowns L7.5×3x3; L7×2x5
D: Pushdowns L7×5x5
E: Bicep curl 40×5x5
F: BB row 95×5x5
G: Upright row 45×3x10
H: Lateral raise 55×5x5

Warmup: 50 hypers

A: DB bench press 25sx3×14
B: Bench dips 25×3x10
C: Concentration bicep curls 20×5x5
D: Pullups 5×1
E: Rows L6×5x5
F: Close-grip pulldowns L6X1×15, L7×1x5; L8×1x3
G: DB shrugs 40sx3×15