NEH Neighborhood House Gym

Decided to use the neighborhood house as they have dumbells and a bench which the Garage Gym does not have.  Biked over as my warm up.

Seated Single Arm DB Shoulder Press
Warm up  10 reps at 25 and 30lbs

3 rounds of 10 reps
round 1 - 40lbs
round 2 - 45lbs
round 3 - 45lbs


Close Grip Bench on Smith Machine - weights dont include smith bar

Warm Up - 90lbs

12 reps at - 140lbs
8 reps - 150lbs
6 reps - 155lbs
4 reps - 155lbs
2 reps - 160lbs

10 min ladder of UB HSPU 1,2,4..5 equals 1 set

1 set - 3:30
2 set 9:18
plus 1 rep