8-8-25

Leg day

Cougar Ridge

2k bike.erg warm up

Back squat with 1 sec pause at bottom

10x95

8x135

6x185

20x115

Took it easy cuz haven't hit it since back tweak a couple weeks ago. Plus been on vacation all week.

Superset

DB hip thrusts w 3 sec negative

Into

20 cable pull through

DB were 

15x50

12x70

10x90

Pull through were with 80# on stack

Front foot elevated BB reverse lunges

30x45

24x75

20x95

50x75

2k bike erg warm down

15 min in dry sauna

8-3-25

Chest day with Ross at Cougar Ridge Resort.

DB Bench

3x10

50#

DB Incline Bench

3x10

50#

Standing cable flies

3x10

40# per arm

Cable triceps pushdowns

3x10

90#

SA DB kickbacks

3x10

15#

Standing Cable overhead triceps extensions with rope

3x10

60, 70, 80#

Kneeling Cable oblique crunches

3x20

80#

5 rounds

I got, you go

Ski erg

Me: 300m

Ross: 200m

Time: 11:15

I skied 1:47 pace the while way.