Front plate raises 45x20,100x20
Leaning lateral raises 50x20,20
Lat pulls 150x10,300x10
Hammer strength iso-lateral row 2 (45lb) plates (each side) x 10, 3 plates x 10, 4 plates x 10, 5 plates x 10
Cable rear delt flyes 50x20,20

Was at my girl's house in Ypsi again and short on time so we trained at the local powerhouse. Compared to most commercial gyms it's great, compared to my garage it sucks. The Hammer Strength rows were to compensate for the inability to perform dumbbell rows since the biggest dbells they have are 100s. I loaded it up as high as I could (5-45s per side) and it was still too easy but better than the other alternatives available to me. The cable rear delt flyes were performed on a cable crossover machine and they mimiced the motion of my band pull aparts, again making the best of what I had available to me.

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Matt Kroczaleski