[WotD] Wednesday, June 17


Velocity Diet Workout #10
Reps: 40
Rest: 35 sec
Weight: “Intermediate” (8-9 RM)

– Reverse Lunge – 2×50# DB – 4×10
– Bent-Over Row (barbell) – 120# – 5×8
– Push Press – 2×40# DB – 10/8/5/7/5/5 (okay, so maybe the KBs are simply easier to do this lift with, since this felt way more than just four pounds heavier)
– Barbell Curl – 80# – 10/8/5/3 – 70# – 2×7 (yes, I wussed out, but my form was deteriorating so badly, it was “drop the weight or do these forever, and hurt your back in the process” time)

Off-Program:
– Flag Football for about an hour

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