Had to move a lifting session to Mondays in order to get 4 strength sessions/week. We’ve been getting out of work late, which cuts into my evening lifting on work days (if running/cycling in AM.) Legs are SO SORE today from yesterday’s heavy squats. Can’t wait to increase the weight!!!

Cable rows
Warm-up:
1 x 10 @ 55
1 x 10 @ 66
Working sets: 3 x 10 @ 77 (up 2 reps; this used to be my weight for 8 reps)

Feet up bench
4 x 8 @ 30 lbs
DBs. Did deep stretch at bottom of each rep, bringing DBs even with my arm pits. Was supposed to be barbell, but I forgot Mondays are International Chest Day in the global gym community and every single barbell bench was taken!

Superset x 4
1. DB chest flys x 10 @ 22.5 lbs
2. Lateral raises x 8 @ 10 lbs (since 10 lbs felt heavy (my usual weight is 12-15 lbs), did 2s tempo lowering…ouch)

DB Z Press (Shoulder press, but sitting on floor with legs extended forward - really isolates shoulders bc there’s no way to add momentum. Also adds core stabilizer involvement)
3 x 10 @ 20 lbs

Superset x 3
1. Barbell skull crushers x 12 @ 20 (using EZ Bar; 3s tempo lowering)
2. Barbell bicep curls x 10 @ 30 (using straight bar)

Superset x 3
1. Calf raise machine x 10 @ 90 lbs
2. Farmers walk x grip failure @ 35 lbs each hand (40ish seconds each set)