3/19 - PT III - new PR: 23 dead hang chins - new goal: 25 - PruFit - circuits x3 - plank, pushup, med ball throw, wall squat, box jumps - bw row, sledgehammer, sandbag lunge, jump rope, v hold, v ups
PT II - same as PT I minus 13m cardio
PT I - Chest: Wide-grip dips (1 x 12) / wide-grip neck press (1 x 12) / incline dumbbell press (1 x 12) / wide push-ups (1 x failure) Shoulders: Side swings (1 x 8 each side) / shoulder row (1 x 12) / side laterals (1 x 12) / bent over dumbbell laterals (1 x 12) Biceps: Preacher curl (1 x 12) / drag curl (1 x 12) / incline curls (1 x 12) / seated dumbbell curls (1 x 12) Moderate cardio (13 minutes)
3/18 - circuits - jump rope/bw row, shoulder press/fly, tricep x/bicep curl, squats/rear delt/row, lunges/chest press/ab twist, chins x2
3/17 - pullups pyramid 1 to 6, pushups pyramid 2 to 12 [by two] - rafter pullups x15
3/16 - PruFit - circuit x3 - press, bw row, abs, pushups
3/15 - pushups, situps, hindu squats, knee ups, dynamic tension [bi/tri, pullapart, pulldown]
3/14 - seated press, upright row, lateral raise, dips, flyes, wg pushup
PT II - same as PT I minus 13m cardio
PT I - Chest: Wide-grip dips (1 x 12) / wide-grip neck press (1 x 12) / incline dumbbell press (1 x 12) / wide push-ups (1 x failure) Shoulders: Side swings (1 x 8 each side) / shoulder row (1 x 12) / side laterals (1 x 12) / bent over dumbbell laterals (1 x 12) Biceps: Preacher curl (1 x 12) / drag curl (1 x 12) / incline curls (1 x 12) / seated dumbbell curls (1 x 12) Moderate cardio (13 minutes)
3/18 - circuits - jump rope/bw row, shoulder press/fly, tricep x/bicep curl, squats/rear delt/row, lunges/chest press/ab twist, chins x2
3/17 - pullups pyramid 1 to 6, pushups pyramid 2 to 12 [by two] - rafter pullups x15
3/16 - PruFit - circuit x3 - press, bw row, abs, pushups
3/15 - pushups, situps, hindu squats, knee ups, dynamic tension [bi/tri, pullapart, pulldown]
3/14 - seated press, upright row, lateral raise, dips, flyes, wg pushup
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