Ryofire

Pull Up: BW 1x6 Negatives: BW 1x8 30 Minutes HIIT

He died too young

Sure I got a great workout in and got paid today. But unfortunately I lost my cat Smokey. A neighbor found him dead in her back yard, my father and younger brother confirmed it. I will always love you and miss you baby kitten!

Grip Exercise with grip tool: both hands 2x15 Bicycle Crunch: BW 2x15 Transverse Vaccum 3x60seconds Superman: BW 1x15 Plank: 1x20seconds 30 minute HIIT Running

30 minutes HIIT EZ Bar Bicep Curl: 65lbs 1x5; 55lbs 1x10 Lat Pulldown: 142.5lbs 1x8; 127.5lbs 1x12 Stretching

Epic 12/12/12 Lots of walking some crunches and supermans and grip exercises.

Stretching before hand. 30 minutes HIIT EZ Curl Bar Bicep Curl: 45lbs 1x12; 35lbs 1x15 Lat Pulldown: 142.5lbs 1x8; 127.5lbs 1x12 Bicycle Crunch: BW 2x15 Transverse Vaccum: 3x60seconds Chest Raise: BW 1x15 Crunch/Reverse Crunch Machine: 70lbs 2x12 Back Extension Machine: 230lbs 1x8; 220lbs 1x12

Stretching before hand. 30 minutes HIIT Barbell Bicep Curl: 65lbs 1x9; 55lbs 1x12 Lat Pulldown: 142.5lbs 1x8; 127.5lbs 1x12 Bicycle Crunch: BW 2x15 Transverse Vaccum: 3x60seconds Chest Raise: BW 1x15 Crunch/Reverse Crunch Machine: 70lbs 2x12 Back Extension Machine: 220lbs 2x12

Transverse Vacuum 2x60 seconds 1 hour walk after work.

BW Squat: BW 1x15 Push ups: BW 1x15 Pull Ups BW 1x6 Bike ride.

Grip Exercise with grip tool: both hands 1x15 Bicycle Crunch: BW 1x15 Superman: BW 1x15 30 minute HIIT Bike

15 minutes HIIT Machine Bicep Curl: 50lbs 1x10; 40lbs 1x12 Lat Pulldown: 142.5lbs 1x6; 127.5lbs 1x10 Bicycle Crunch: BW 2x15 Transverse Vaccum: 3x60seconds Chest Raise: BW 1x15 Crunch/Reverse Crunch Machine: 70lbs 2x12 Back Extension Machine: 220lbs 2x12 15 Minutes HIIT Punching on the Bag a little Stretching as a cooldown

Shoulder Push Ups: BW 1x12 Push Ups: BW 1x15 Transverse Vaccum: 3x60seconds Bicycle Crunch: BW 1x15 Superman: BW 1x12 30 Minutes HIIT On Bicycle

Morning HIIT on Bike and then some parkour/Kung Fu Related Training