3 sets of 135lbs X 10 Reps 2 Sets of 185lbs X 10 Reps 1 Set of 215lbs X 5 Reps (2 Reps, 2 Reps and 1 Rep)
Kettle bell half sissy squat 4 Sets of 30 Reps (43lb Kettlebell) This is kind of like a single side suitcase lift that feels good on core.
EZ Curl Skull Crushers(Triceps) 2 sets of 100 lbs X 10reps 2 Sets of 125lbs X 10 Reps
4 Sets of dips on Dip Bar.(15, 15, 10, 10 Deep and full).
4 Sets of lat pull downs Wide grip X 10 Reps X 220lbs.
4 Sets of Tricep extentions with rope on universal machine. 110lbs X 20 reps slowly.
30 minutes on the bike set at 16 resistance. Didn't go for distance I am getting interest in Wim Hof Breathing during cardio so I kept constant pressure on pushing peddles why breathing to keep heart rate under 110 for 20 minutes. It doesn't mean I am going slow instead I am not pushing as fast as I can but I am using breathing to try to control heart rate. This gives you a strange cruising speed feeling that feels like when you are going down the train with weight. It is a very strange thing to do.
I don't want to pay the $200 dollar online class but I want to get there.
