extra workout

walked to the gym (~3/4-1 mile)

treadmill: 4 mph at 2 incline

half mile

rope cables: 90 lbs

tri extensions: 50 reps

face pulls: 25

v-pohl rows: 25

shrugs

135x15

225x15

315x15

curls -> body building friend from michigan was in there

1x10 each arm with 55 lbs

back raises on 45 degree

2x25

free squats/hips

2x15 with short monster mini and short mini

walk home

now lets hope this doesnt interfere with squats