8/28/16  - upper body heavy
A. bench 3 sets of 5 at 215
B. weighted pull-ups - 2 sets of 10 at 30#
C. ring rows 2 sets of 10.  2nd set with 10# on hips
D. dips 2 sets.   10x30 and 10x35
E. penally row - 3 sets of 5 at 190
F. DB shoulder press   3 sets of 10 at 45#/h
G. BB curl 3 sets of 10 at 80
H.  tricep pressdown 3 sets of 10, 160,180,200

5 sets 
5 sledge chops per side  w/ 16# sledge
15 burpees As Fast As Possible
2 mins rest


8/27 rest

8/26
Upper body hypertrophy
A. DB PP 3 reps on min x 6 . moderate.  30,35,45,50,50,50
B. incline DB bench press    50x12 x 3 sets
C. incline bench press  95x12 x 3 sets
D. incline cable flys.  done with bands  40x12, 25x15
E. barbell curl  65x12x3
F1. hammer curl holding kb on app side.   30x15 x 2 sets.  holding 70# kb
F2. band tricep pushdown holding kb     15 reps x 2 sets   holding  70# kb
G1. spider curl   35# x 20 reps x 2 sets
G2. rope press downs   130x15, 110x20

Air dyne
90s 85% / 90s 50%    x 8
made 45 cals first 4 sets then fell off.  Too aggresive on pace. AD at home reads slower than AD at lake and didn't adjust for that