W17A3:

BW: 176.6

Dreadmill 10min

Bench:

135 x 4

185 x 4

225 x 4

245 x 1

260 x 5, 1,1,1 cluster set

Incline 1 arm side lateral: 4:1:0

15 x 10

20 x 10

20 x 10 hold last one

1 leg extensions:

25 x 20

40 x 12

50 x 12

60 x 12, 5,5,5,4 myoreps

Rope tri extension:

30 x 12

40 x 12

45 x 13, 3,3,3,3,2 myoreps

Donkeys BW x 100

BFR standing: 20, 10 sec, 10

Dun:

Turkey gainz today!