X3 Bar W18 w/o 2c, by @mackmck
0.0 km
20 minutes
March 23, 2019

March 23, 2019 Just X3 workout today. Advanced holds. This was a pull day. I feel it more in my hands and forearms than anywhere else (though I can feel it everywhere). https://youtu.be/VRTtmmnpdFg

X3 Week 18 Workout 2c Advanced Holds -Dead Lift 18x160 (lt Gry) hold 40 seconds then 5 second holds diminishing range of motion 18x160 (lt gry) stiff leg, upper range -Chest Row 6x100 (wht) hold 40 second then 5 second holds to fatigue -Chest Row 20x100 (wht) supinated -Bicep Curls 15x50 (wht) hold 40 seconds then 5 second holds diminishing range of motion to fatigue -Bicep curls 10x50 (wht) limited upper range to fatigue -Heel Raises 12x100 (wht) 40 seconds then 5 second holds to fatigue -Pull aparts  6x50 (wht) 40 second the 5 second holds to fatigue -shoulder shrugs  7x100 (wht) 40 seconds then 5 second holds then to fatigue

My "Daily Visit with God" Journal/Devotional tool is online on Amazon. Check it out at, https://www.amazon.com/dp/1723870420?ref=pe870760_150889320 This is a journaling book I created and published to help people who want to keep a record of their walk with God.

Hey! I created a new team on an app called Charity Miles. They have sponsors who pay 10 cents per mile for cycling and 25 cents per mile for walking or running to the charity you select. I selected Wounded Warrior Project. My team is @Christians_Care. We now have 21 members on our team and have donated over 6000 miles. I invite you to join me.



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