Sept 24th (5:00am)

DE Squat

Speed Squat 10x3 @ 185 + Green Bands - Second set was done with 205 and had an ok speed , but I wanted to lower the box to past par , so I lowered the weight back to 185. The green bands were totally deloaded at the bottom , but added aprox 50-75lbs at the top. Speed and form were spot on !

Back Extensions 3x12

Standing Ab Pulldowns 4x15 with 140

Good quick workout - Done on an empty stomach , but still felt great

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