• Standing military press 45x10, 95x5, 115x5, 135x3, 145x3x3
I'm not so great at this, and I'm benching tomorrow so I kept it easy.
• Pull downs ??x10, ~165x5, 210x5, 250-300 (full stack)x3x4
When weight gets heavy, I seem to do this weird "crunch" motion instead of using my full back. I think this is wrong.
• Shrugs 135x10, 225x10, 315x10, 405x8
No chalk, grip died.
• Crunches 90x10x3
• Cardio - bike 155-165x15 mins
Definitely lost cardio capacity quickly over the trip. This should have been at 130 bpm.
• Stretching - calves, hip flexors, hamstrings, groin
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