Great lifts Ken & Huy!
Squats (front/narrow)
Warmup - 45x10
Set 1 - 95x5 (slow & pause)
Set 2 - 135x5 (slow & pause)
Set 3 - 135x5 (slow & pause)
Set 4 - 185x5 (slow & pause)
Set 5 - 185x5 (slow & pause)
Shoulder Press (machine):
Warmup - 90x10
Set 1 - 180x5
Set 2 - 230x5
Set 3 - 230x3
Set 4 - 180x8
Arnold Press (45lb dumbells) SS w/ Front Plate Raise (45lb plate) - 3x10 (last set was 8ea)
Dumbell Shrugs (90lb dumbells) SS w/ Dumbell Side Extensions (10lb dumbells) - 3x10
Cable Upright Rows (100) SS w/ Rope-to-Nose Pulls (100) - 3x10
5 sessions of Battle Ropes for as long as I could go; 15sec rest between sessions.
15min of sauna
Cardio tonight with the wife.
