MEGA Soreness from the first day back on GSP workout, luckily I didn't need my legs for much today.
Upper Body Pull Cycle:
Repeat cycle 3 times, rest 90 seconds between
High Pull: 5,5,5@110lbs
Chin ups: 8,3,2@b/w
Overhead Cable Pulls: 30,30,30@30lbs
Barbell Rows 11,9,6@110lbs
DB Curls 7,5,4@40lb db's
Repeat cycle 2 times, rest 90 seconds between
Hanging Knee Raises: 12,12,12
Medicine Ball Stir The Pot: 12,12,12
Cable Crunch 15,15,15@80
Had to change up a few things to make it work in a crowded weight room.
215lbs 12.2% b/f