The Birthday workout
Its an off day, no lifting. So I’m going to Row and Do arms
Roll out/Stretch
Rowing
Warm up 10 Minutes
All Rowing is to be Done as fast as possible
1000m Row
20 Push ups
750m Row
30 Push ups
500m Row
40 Push ups
250m Row
50 Push ups
Arms
Curls – 4 x 21s
Hammer curls – 4 x 10
Another Biceps bullshit
Tricep Pull downs – 4 x 12
Behind the head Extensions – 4 x 10
Another Tricep Bullshit.
SeaLab Fitness 
An arm pump on your Birthday is one of the most prestigious and sacred endowments that The Lord of Iron can provide to his willing disciples. Blessed are those following the Whey.
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I shall do Preacher Curls to get closer to and to show my devotion to the iron gods.
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