Okay,

Here is what it is.

Dynamic Warm Up
Arm Circles Forward
Torso Twist with med ball
Arm Circles Backward
Side bend with Dumbbells
Arm Swing, front over and under
Leg Swings, Forward, back and to the side
Push Ups
Squats
Foam Roll

Squat:
135 x 5
165 x 5
195 x 1
225 x 2
225 x 1 x 3

Press: Next week, I will be cutting back and going for some sets of 5.
75 x 5
95 x 5
115 x 1
125 x 1 x 4

Deadlift: Next Friday I will not be DLing for singles. I might just do RDL or deficit deadlifts or go for a couple of sets of 5.
135 x 5
225 x 5, 3
295 x 1 (If I went all out I could have hit 3)
315 x fail
315 x 1 (F**K Yeah!!!, could have hit another one, but left some in the tank)

Stretch

I may or may not go to the gym to do some pull ups and dips.

Incline Curls:
3 x 15

Bradford Press:
3 x 15

Sit Up:
45

Hang DL:
135 30 sec
155 30 sec
185 30 sec

Pull Up:
7,4321, 5,4321,

Dips
3 x 12

Deep Stretching

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