9_27_RE Bench, Row, misc

Done at work gym
Z Health 20 min

DB Bench (flat)
40 x 18
55 x 15
65 x 7 --fast
65 x7 --fast//neutral 45 x 4/+1/+1

Cybex rows (CSR style seated, but don't use support pad)
110 x 21
130 x 17
150 x 17
150 x17//110 x 84+4(fast)


BW squats (fast)
BW x17
BW x 16
BW x13

DB supinated curls (standing, alt)
30 x 10/10
35 x 6/6
40 x 6/6
45 x 4/4//30 x 4/4

Calf raises
BW x 13
BW x 15 X 3 sets

At the end
Overhand rope ext
8 x 12// BW push ups elbows out to bar x 13
done
total time about 30 min for lifting, circuit style