Walked in the morning at 6AM for 45 minutes, no vest.
All Notation: Weight x Reps x Sets
Lunchtime:
Assisted Dip Machine (Weight=BWT-Assistance): 99x10, 139x8, 179x6, 209x4x6
Rear Delt Machine: 130x4x7
Evening:
Abs Class.
Assisted Chinups (Monster Mini Band): Failure at 7, 6, 5, 4, 4, 3, 3, 2 reps
Hammer ISO High Rows: 137.5x2x12. This was unbelievably hard, especially after the chinups.
Incline Lateral Raises (Rest Paused): 10x14+6, 10x12+4+4, 10x10+4+4+2
Hammer Curls: 35x10x4.
Intervals on a Treadmill (1.5 Degree incline): 4 intervals of 1 minute at 9.0 MPH and 2 minutes at 3.8 MPH
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