Back to outside work out. It was not to cold but cool. 59 or so.
I think I need to warm up before lifting. , I always seem stronger If I warm up good.
Pull ups neutral grip shoulder width apart
10,8,5,5,5. 60 seconds rest
145x10x5 no speed work, slow reps to feel the muscle and 60 seconds rest made these a biotch
Bowflex row 200x10. Did not like the feel or range of motion so lowered weight
100x15,15,15. Good squeeze on every rep with a pause
Curls on bowflex
Old 50 lb rod on each side x 15,15,15,15
These were done facing away and leanded forward with arms back behind my body curling.
Good Rom on these and nice squeeze at top.
I like the curls on the bowflex because they don't over strain my arm. Nice pump and decent overall workout .
7/10 for effort but not great.