Last night was the first time I've played with any of this stuff in a while here is what I did.

10min jog warm up

Leg Press, 5min drill, 17 sets of 3 with roughly 15-20 seconds rest, 8 total plates, I didnt check what the sled wieghs. The first few sets were heavy to me, i guess it was just from being sore, because by the 12th set it was too easy, i will need to up the wieght on this.

burpees, 5 sets of 3, with 95lbs ... yeah i thought i was gonna die after these, my heart dam near popped out of my chest.

Halos, 2 sets of 10 with 25lb plate, 2 sets of 10 35lb plate. (one set in each direction)

super set dips and straight bar curl, 2 sets of 8 on both. (the dip rack got really crowed, so I switched it up)

super set skull crushers, ez bar curls. both with 70lbs total bar wieght. I liked these alot, I layed on the bench banged out a set of 8 for skulls, then got up, bar still in hand, and hit for sets of 8 on curls. No waiting, no distractions.

Now that I look at it on the screen its not that much, but I was dead afterward. I cant wait to get going full swing on this next week.

Oh, dave, I havent had a chance to pick up a kettle bell yet, any suggestions on those types of movements with say dumbells, or whatever untill I can order one?

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I don't do this for my family, my friends, women, accolades, pride, or ego. I do it for me and no one else, its just part of who I am.