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Body Weight Squat
- 50 reps 32
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Dumbbell Side Lateral Raise
- 5 lb x 10 reps 32
- 5 lb x 10 reps 32
- 5 lb x 10 reps 32
- palms down, thumbs up, thumbs down
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Front Two-Dumbbell Raise
- 5 lb x 10 reps 16
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Standing Dumbbell Straight-Arm Front Delt Raise Above Head
- 5 lb x 10 reps 16
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Cross Body Hammer Dumbbell Curl
- 5 lb x 10 reps 16
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Push-Up
- 15 reps 22
- 10 reps 15
- 10 reps 15
- 10 reps 15
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Pull-Up
- 5 reps | weighted | 95 lb 14
- 5 reps | weighted | 95 lb 14
- 10 reps | weighted (PR) 124
- 5 reps | weighted 74
- Sets 3 and 4 were no assist shrugs
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Plank
- 00:01:00 21
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Side Plank
- 00:01:00 42
- 00:01:00 42
- Left and right sides
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Other Bodyweight
- 25 reps 10
- various stretches and flexibility moves
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Decline Push-Up
- 10 reps 15
- 10 reps 15
- 10 reps 15
- Shoulder press pushup
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Kneeling Push-Up
- 5 reps 2
- <sigh>
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General Yoga
- 00:05:00 15
- pulse 30/30/30 hold 5/5/5