Mike's Rocky Mountain Blog

Warmup
3 X 300 (Swim, Pull, Kick)

10 X 75 FR on 1:30 build 75%/90%/95% effort (held all under :50)

10 X 50 on 1:30 negative split
(held all at :30)

200 warm down

Lifting (did this first) Reps 8/6/4
Dumbell press 150/150/160
Lat pulldowns 130/150/170
Lateral raises 50/60/70
Cable chest press 90/100/120
Front barbell raises 80/90/100
Upright rows ?/?/? (don't remember)
Barbell curls 120/130/150