Workouts week of 9.30
9.30 Push
Dips 3x12
Flat bench 5x8
Incline bench 4x8
Side raises 5x12
Weighted dips 3x10
Machine flies 3x12
10.1 Run
7 miles easy pace
10.2 Pull / Run
AM: Pull
Pull ups 3x12
Hammer strength row 5x10,10,10,8,8
High row 4x10
Cable pullover superset rear delt fly 3x10
PM: Run
11 miles any pace
10.4 Upper
Pullups / Dips 4x10
Incline press 6x8,8,8,6,6,6
High row 6x12
Upright row 3x12
Machine press superset cable row 4x10
Side raises 5x12