Friday, June 23, 2017

9-7-5 Wave Arms...

Cash In: 3x8 C2B Chin Up

Barbell Curls - 65lbs-75lbs-85lbs/75lbs-85bs-95lbs


Dips - 35lbs-50lbs-70lbs/45lbs-60lbs-80lbs 

Thigh-Supported Hammer Curls - 30lbs-35lbs-40lbs/35lbs-40lbs-45lbs then,

35x5, 30x4, 27.5x3, 25x2, 22.5x1

Close Grip Bench Press - 145lbs-165lbs-185lbs/165lbs-185lbs
(6)-205lbs(3) then, 135lbs x 15


Cash Out -  2x15 of rope curls @ 45lbs & kettlebell floor press
@ 44lbs - Superset 

Tuesday, June 20, 2017

One-arm KB Cleans/200M Hill Run

AMRAP 20:
5 One-arm KB Cleans Left
5 One-arm KB Cleans Right
200M Run
10 rounds plus 10 reps

Avg Hr - 159
Mzx Hr - 181

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Sunday, June 18, 2017

9-7-5 Wave Shoulders/Traps...

Dumbbell Bent-Over Raises - 20lbs-25bs-30lbs/25bs-30lbs-35lbs

Bench Stop Barbell Shoulder Raises - 20-30-40/30-40-50

Reverse Shoulder Press (Scrape The Rack Style) - 45lbs-65lbs-95lbs/95lbs-105lbs-115lbs

Z Press - 75lbs - 75x10, 65x10, 55x10, 45x15

Cash Out - Kettlebell Jump Shrug - 10x10 @ 70lbs

Saturday, June 17, 2017

150 Kettlebell Push Ups...

After all the pulling I did yesterday I just wanted to focus on pushing and keep it simple: 

50 Double KB Push Ups
50 Close Grip KB Handle Push Ups
50 Double KB Push Ups
150 Reps total

That really smokes your chest and after I finished the "handle push ups" my triceps were gone too! The last 50 reps are brutal.

Cash Out: Low-to-High Cable Chest - 5x10@25lbs then, 1x5@20lbs, 1x5@15lbs, 1x5@10lbs, 1x5@5lbs

Friday, June 16, 2017

"Nakatomi Plaza"...

5 Rounds for time:
Run 800 meter run
15 Russian KB Swings (70)
15 Strict Pull Ups
43:59 Rx 

Avg HR - 156
Max HR - 186

* Did it solo in the garage: ten hill runs with the last half at a 10% incline. (Might have done 3-400m laps round three. Lost count! 

Kettlebell Swings were unbroken. 
Pull-ups were: 8/4/3-8/4/3-8/4/3-8/4/3-15. Pumped to get the final 15 unbroken after all that work. 




Spinning...

I took a spin class with my wife. Need to figure out the correct resistance. My avg HR was only 113. It was 157 the other day when I did kettlebell swings and 200m runs. 

Cash Out: Plate Curls: 3x25 @ 35lbs & 1x25 @ 45lbs then, ran 12 flights of stairs. 

Thursday, June 15, 2017

9-7-5 Arms...

Cash In: 3x8 C2B Chin Up

Barbell Curls - 65lbs-75lbs-85lbs/75lbs-85bs-95lbs

Dips - 35lbs-50lbs-70lbs/45lbs-60lbs-80lbs 

Thigh-Supported Hammer Curls - 30lbs-35lbs-40lbs/35lbs-40lbs-45lbs then,
35x5, 30x4, 27.5x3, 25x2, 22.5x1

Close Grip Bench Press - 145lbs-165lbs-185lbs/165lbs-185lbs-205lbs(3) then, 135lbs x 15

Cash Out - 2x15 of rope curls @ 35lbs & close push up - Superset 

Tuesday, June 13, 2017

Kettlebell Swings/200M Run...

20-19-18-17-16-15-14-13-12-11-10-9-8-7-6-5-4-3-2-1 reps of Unbroken Russian Kettlebell Swings (53)

* 200M Run after each set (100M down hill and 100M back)
41:45 Rx
Max HR - 179
AVG HR - 156
210 Kettlebell Swings and 4000m of running.

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Sunday, June 11, 2017

9-7-5 Wave - Shoulders/Traps...

Dumbbell Bent-Over Raises - 21lbs-25bs-30lbs/25bs-30lbs-35lbs

Bench Stop Barbell Shoulder Raises - 20-30-40/30-40-50


6-Way Delt Raise - 10lbs-12.5lbs-15lbs-/12.5lbs-15lbs-17.5lbs


Cash Out - Z Press - 75lbs - 75x10, 65x10, 55x10, 45x15

Friday, June 9, 2017

9-7-5 Back & Chest...

Strict Pull Up - 15lbs-20lbs-25lbs/20lbs-25lbs-30lbs

Incline DB Bench Press - 45lbs-50lbs-55lbs/50lbs-55lbs-60lbs 

Barbell Hang High Pull - 75lbs-85lbs-95lbs/85lbs-95lbs-105lbs

Incline Press -145lbs-155lbs-165lbs/155lbs-165lbs(6)-175lbs(4)

Cash Out: Kettlebell Incline fly - 2x15 @ 14kg (30lbs)

Wednesday, June 7, 2017

9-7-5 Wave - Arms...

Cash In: 3x8 Commando Pull Ups

Barbell Curls - 65lbs-75lbs-85lbs/75lbs-85bs-915lbs
Dips - 30-20-10 @ body weight 
Thigh-Supported Hammer Curls - 30lbs-35lbs-40lbs/35lbs-40lbs-45lbs then,
35x5, 30x4, 27.5x3, 25x2, 22.5x1
Close Grip Bench Press - 145lbs-165lbs-185lbs/165lbs(7)-185lbs(4)-205lbs(x) then, 135lbs x 10

Cash Out - max reps of C2B Chin Ups - 17

Monday, June 5, 2017

Kettlebell Swing with Flip to Squat/200 Meter Run...

5 RFT of:
10  Kettlebell Swing with Flip to Squat (35)
200 Meter Run
11:39

Avg HR - 147
Max HR - 171

Kettlebell Cleans & Stair Farmer Carries...

10x10 Double Kettlebell Cleans @ 44lbs each 
* run a flight of stairs in between sets 


Cash Out: Farmers Carry - 20 flight of stairs @ 44lb bells 

Saturday, June 3, 2017

7-5-3 Wave - Shoulders

Dumbbell Bent-Over Raises - 35lbs-40bs-45lbs/40bs-45lbs-50lbs

Bench Stop Barbell Shoulder Raises - 30-40-50/40-50-60The

6-Way Delt Raise - 15lbs-17.5lbs-20lbs-/17.5lbs-20lbs-22.5lbs

Cash Out - Z Press - 75lbs - 75x10, 65x10, 55x10, 45x15

7-5-3 Wave - Back & Chest...

Neutral Strict Pull Up - 30bs-35lbs-40lbs/35lbs-40lbs-45lbs (8)

Incline DB Bench Press - 55lbs-65lbs-75lbs/65lbs-75lbs-85lbs 

Barbell Hang High Pull - 75lbs-95lbs-115lbs/95lbs-115lbs-135lbs

Incline Press -165lbs-175lbs-185lbs/175lbs-185lbs-200lbs


Cash Out: Incline fly - 2x15 @35lbs

Wednesday, May 31, 2017

7-5-3 Wave - Arms...

Cash In: 3x8 Commando Pull Ups Barbell 

Curls - 85lbs-95lbs-105lbs/95lbs-105lbs-115lbs

Dips - 45-70-90/55-80-100

Thigh-Supported Hammer Curls - 35lbs-40lbs-45lbs/40lbs-45lbs-50lbs then,
35x5, 30x4, 27.5x3, 25x2, 22.5x1

Close Grip Bench Press - 165lbs-185lbs-205lbs/185lbs-205lbs-225lbs then, 135lbs x 18

* FIRST TIME getting 225lbsx3!

Cash Out - Plate Curls: 1x25 @ 45lbs, 1x20@35lbs, 1x15@25lbs, 1x10@19lbs

Tactical Kettlebell Lunges/200 Meter Run...

10 RFT of:
10 Tactical Kettlebell Lunges
200 Meter Run
20:38
Avg HR - 150
Max HR - 172

Felt great to get the blood pumping in my legs after this weekend. Those lunges are not easy! Next time - 53lbs. #dodifferentshitgetdifferentresults #tacticalkettlebelllunges #hillrepeats #KettleBellRob 

Monday, May 29, 2017

24 Hero WODs in 24 Hours...

Pennant CrossFit (PCF) hosed a unique fundraising event this Memorial Day to honor our Nation’s heroes and to raise money to support veterans and their families. Over the course of 24 hours, teams of athletes will be completing 24 Hero WODs, one WOD at the top of each hour. This event will be open to all boxes and all proceeds raised will be donated to Veterans Inc. based in Worcester. I completed nin total WODs: Luke, DT, Victoria, (teacher killed Sandy Hook protecting students), Dork, rankel, Coe, Bruck and Murph. 5 on Sunday May 28th and 4 on May 29th. Memorial Day. 

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Saturday, May 27, 2017

100 Strict Pull Ups/100 Kettlebell Push Ups for time...

AFAP:
1. Pull Ups 
100 Strict for time. When you rest switch to Kettlebell Push Ups
2. Kettlebell Push Ups
100 for time. When you rest switch back to Pull Ups
22:18 Rx 
It got rough FAST. 


Incline DB Flys - 3x15 @ 40lbs then, 35x5, 30x4, 27.5x3, 25x2, 22.5x1
TRX Row - 3x15 then, DB Row - 1x15 @ 55lbs

Friday, May 26, 2017

7-5-3 Wave - Arms...

Barbell Curls - 85lbs-95lbs-105lbs/95lbs-105lbs-115lbs

Dips - 45-70-90/55-80-100
Thigh-Supported Hammer Curls - 35lbs-40lbs-45lbs/40lbs-45lbs-50lbs then,
35x5, 30x4, 27.5x3, 25x2, 22.5x1
Close Grip Bench Press - 165lbs-185lbs-205lbs/185lbs-205lbs-225lbs(2)then, 135lbs x 15

Cash Out - 1x50 plate curls @ 35lbs

Thursday, May 25, 2017

Tuesday, May 23, 2017

Kettlebell Swings/200M Run...

20-19-18-17-16-15-14-13-12-11-10-9-8-7-6-5-4-3-2-1 reps of Unbroken Russian Kettlebell Swings (53)
* 200M Run after each set (100M down hill and 100M back)
38:14 Rx
Max HR - 185
AVG HR - 167
210 Kettlebell Swings and 4000m of running.

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Monday, May 22, 2017

Strict Press: 4 x 4 and Gorilla...

Strict Press: 4 x 4 - 95, 115, 135, 145(2)

Gorilla
For Time
35 Calorie Bike
20 Calorie Row
30 Calorie Bike
20 Calorie Row
25 Calorie Bike
20 Calorie Row
11:34 Rx

Brutal.

 
Satan's Tricycle - 1
Rob -0 

Sunday, May 21, 2017

''RJ"...

Five rounds for time of:
Run 800 meters
15 ft Rope Climb, 5 ascents (13 ft rope)
50 Push-ups
45:23 (Only 1:32 slower than PR! Pumped since I don't currently CrossFit!)


 THAT HURT THE WHOLE TIME!

RIP Officer/Sgt. Major Cottle 
Veteran LAPD officer and United States Marine Corps Reservist Sergeant Major Robert J Cottle, 45, was killed by an improvised explosive device while on patrol in Southern Afghanistan on Wednesday, March 24, 2010. RJ joined the Marines at age 18, and the LAPD in 1990. His various LAPD assignments included Hollywood Vice, Southeast Area, LAPD Dive Team and, most recently, SWAT. He is survived by his wife Emily and 9 month old daughter  Kaila. The LAPD established a trust fund for them. 




7-5-3 Wave - Shoulders/Traps...

Dumbbell Bent-Over Raises - 35lbs-40bs-45lbs/40bs-45lbs-50lbs

Overhead Plate Raise - 45lbs-50lbs-70lbs/50lbs-70lbs-90lbs
The 6-Way Delt Raise - 15lbs-17.5lbs-20lbs-/17.5lbs-20lbs-22.5lbs

Kettlebell Jump Shrugs - 4x10 @ 32kg (70lbs)
Kettlebell Upright Row - 4x10 @ 32kg (70lbs)*
*Superset


Cash Out - Z Press - 45lb bar - 5X10 then, 1x95 and 1x115

Saturday, May 20, 2017

7-5-3 Wave - Back & Chest...

Neutral Strict Pull Up - 30bs-35lbs-40lbs/35lbs-40lbs-45lbs (5)

Incline DB Bench Press - 55lbs-65lbs-75lbs/65lbs-75lbs-85lbs 

Dumbbell Row -80lbs-90lbs-100lbs/90lbs-100lbs-110lbs then, 55lbs x 1

Incline Press -165lbs-175lbs-185lbs/175lbs(6)-185lbs(4)-195lbs (2) then, 12x135lbs    


Cash Out: Low-to-High Cable Chest - 2x15@20lbs

Friday, May 19, 2017

7-5-3 Wave - Arms...

Cash In: Commando Pull Ups - 3x8

Barbell Curls - 85lbs-95lbs-105lbs/95lbs-105lbs-115lbs

Dips - 45-70-90/55-80-100
Thigh-Supported Hammer Curls - 35lbs-40lbs-45lbs/40lbs-45lbs-50lbs then,
30x5, 27.5x4, 25x3, 22.5x2, 20x1
Close Grip Bench Press - 165lbs-185lbs-205lbs/185lbs-205lbs(4) -225lbs(1) then, 135lbs x 15

Cash Out -2x20 barbell curls - empty 45lb bar. My eventual goal is 1x100

Thursday, May 18, 2017

Kettlebell Snatches and Swings...

5 minutes of 8/8 snatches for 80 reps @ 35lbs and 5 minutes of 10/10 swings @ 53 lbs for 100 reps. 180 reps in ten minutes @ 93 degrees.


Wednesday, May 17, 2017

Kettlebell Deadlifts,Box Squats and Swings...

20 sets of 5 kettlebell deadlifts and 5 kettlebell box squats  @ 2-53lb bells. 106kbs. (Ran a flight of stairs I between each set). 

Cash Out: 10x10 Russian Swings @ 88lbs. 

That was A LOT harder than it looked on paper. 

30,000lbs total lifted/swung. 




Sunday, May 14, 2017

7-5-3 Wave - Shoulders/Traps...

Bradford Press - 60lbs-70bs-80lbs/70lbs-80lbs-90lbs

Dumbbell Bent-Over Raises - 35lbs-40bs-45lbs/40bs-45lbs-50lbs
Overhead Plate Raise - 45lbs-50lbs-70lbs/50lbs-70lbs-90lbs
The 6-Way Delt Raise - 15lbs-17.5lbs-20lbs-/17.5lbs-20lbs-22.5lbs

Kettlebell Jump Shrugs - 4x10 @ 32kg (70lbs)
Kettlebell Upright Row - 4x10 @ 32kg (70lbs)*
*Superset
Finished my shoulder workout with Incline Bench Rear-delt Raises. 15-15-15@ 20lbs

Saturday, May 13, 2017

7-5-3 Wave - Back & Chest...

Cash In: 100 rep Leg Presses

Neutral Strict Pull Up - 30bs-35lbs-40lbs/35lbs-40lbs-45lbs  

Incline Press -165lbs-175lbs-185lbs/175lbs(5)-185lbs (2) -195lbs (1) then, 135x10


Trx row - 3x15

Push Ups - 3x15

Friday, May 12, 2017

7-5-3 Wave - Arms...

Cash In: 100 rep Leg Presses/ Commando Pull Ups - 3x8

Barbell Curls - 85lbs-95lbs-105lbs/95lbs-105lbs-115lbs

Dips - 45-70-90/50-80-100
Thigh-Supported Hammer Curls - 35lbs-40lbs-45lbs/40lbs-45lbs-50lbs then,
30x5, 27.5x4, 25x3, 22.5x2, 20x1
Close Grip Bench Press - 165lbs-185lbs-205lbs/185lbs-205lbs(2) -225lbs(x) then, 135lbs x 15

Cash Out - Max reps of Commando Pull Ups - 16

Wednesday, May 10, 2017

Russian Swing/Goblet Squat Pyramid...

1-2-3-4-5-6-7-8-9-10-9-8-7-6-5-4-3-2-1 - 100 reps each movement 

Russian Kettlebell Swings

Goblet Squats 
* 53kb bell

Tuesday, May 9, 2017

300 One-arm Swings...

I did timed one-arm swings with the 16kg bell today. I did sets of 10 with each arm with approximately 15 second rest between hand switch. I did 30 sets of 10 in 14 minutes and 45 seconds.

One-arm Swings - 16kg bell - 300 reps 

Max HR - 154
Avg HR - 12

Later in the day I did a 400 m farmers carry suitcase style with the 53 pound kettle bell.

Monday, May 8, 2017

7-5-3 Wave - Shoulders/Traps...

Bradford Press - 50lbs-60lbs-70bs/60lbs-70lbs-80lbs

Dumbbell Bent-Over Raises - 35lbs-40bs-45lbs/40bs-45lbs-50lbs
Overhead Plate Raise - 45lbs-50lbs-70lbs/50lbs-70lbs-90lbs
The 6-Way Delt Raise - 15lbs-17.5lbs-20lbs-/17.5lbs-20lbs-22.5lbs

Kettlebell Jump Shrugs - 3x10 @ 32kg (70lbs)
Kettlebell Upright Row - 3x10 @ 32kg (70lbs)*
*Superset

Finished my shoulder workout with Incline Bench Rear-delt Raises. 15-15-15@ 17.5lbs

Saturday, May 6, 2017

Chest/Back...

Incline Press - 5x15 @ 50lbs
Dumbbell Row - 5x15 @ 50lbs
Push Ups - 3x15 @ body weight 
Dumbbell Pull Over - 3x15 @ 50lbs 

Westin - Hilton Head

Friday, May 5, 2017

Arms

Rope Curls 2x7-5-3
Rope Push Downs - 2x7-5-3
Thigh Supported Hammer Curls 30-35-40/35-40-45
Tri Dumbell Press 2x15 @ 50lbs super set with 2x15 close push ups 

Westin - Hilton Head 

Thursday, May 4, 2017

Viking Warrior Conditioning - 30 Sets of 8..

I did timed snatches with the 16kg bell today. I did sets of 8 with each arm with approximately 15 second rest between hand switch. I did 30 sets of 8 in 14 minutes and 45 seconds.
Snatch - 16kg bell - 30 sets of 8 - 240 reps
Max HR - 149
Avg HR - 133

Tuesday, May 2, 2017

Viking Warrior Conditioning - 30 Sets of 8...

I did timed snatches with the 16kg bell today. I did sets of 8 with each arm with approximately 15 second rest between hand switch. I did 30 sets of 8 in 14 minutes and 45 seconds.

Snatch - 16kg bell - 30 sets of 8 - 240 reps 
Max HR - 171
Avg HR - 153

Mr heart rate usually only gets this high from running. Screw running. Just snatch a kettlebell!




Sunday, April 30, 2017

Air Squat/Ring Push Up WOD...

3 RFT
50 Air Squats 
25 Ring Push Ups
10:02 
Ring Push Ups unbroken! 

7-5-3 Wave - Shoulders/Traps...

Bradford Press - 40lbs-50lbs-60lbs/50lbs-60lbs-70lbs

Dumbbell Bent-Over Raises - 30lbs-35lbs-40lbs/35lbs-40lbs-45lbs
Overhead Plate Raise - 45lbs-50lbs-70lbs/50lbs-70lbs-90lbs
The 6-Way Delt Raise - 15lbs-17.5lbs-20lbs-/17.5lbs-20lbs-22.5lbs

Kettlebell Jump Shrugs - 3x10 @ 32kg (70lbs)
Kettlebell Upright Row - 3x10 @ 32kg (70lbs)*
*Superset


Bradford Press - 3x10 @ 50lbs

Finished my shoulder workout with Incline Bench Rear-delt Raises. 15-15-15@15lbs then 2x5@20lbs

Saturday, April 29, 2017

7-5-3 Wave - Back & Chest...

Neutral Strict Pull Up - 30bs-35lbs-40lbs/35lbs-40lbs-45lbs  

 Incline DB Bench Press - 55lbs-65lbs-75lbs/65lbs-75lbs-85lbs

Dumbbell Row -80lbs-90lbs-100lbs/90lbs-100lbs-110lbs

Incline Press -165lbs-175lbs-185lbs/175lbs(3)-185lbs (1) -195lbs (x) then, 135x12


Friday, April 28, 2017

7-5-3 Wave - Arms...

Cash In: V-handle Pull Ups - 3x8

Barbell Curls - 85lbs-95lbs-105lbs/95lbs-105lbs-115lbs

Dips - 30-20-15 @ bodyweight
Thigh-Supported Hammer Curls - 35lbs-40lbs-45lbs/40lbs-45lbs-50lbs then,
30x5, 27.5x4, 25x3, 22.5x2, 20x1
Close Grip Bench Press - 165lbs-185lbs-205lbs/185lbs(4)-205lbs(2) -225lbs(x) then, 135lbs x 15

Monday, April 24, 2017

7-5-3 Wave - Shoulders/Traps...

Bradford Press - 30lbs-40lbs-50lbs/40lbs-50lbs-60lbs

Dumbbell Bent-Over Raises - 30lbs-35lbs-40lbs/35lbs-40lbs-45lbs
Overhead Plate Raise - 45lbs-50lbs-70lbs/50lbs-70lbs-90lbs
The 6-Way Delt Raise - 15lbs-17.5lbs-20lbs-/17.5lbs-20lbs-22.5lbs

Cash Out:
Kettlebell Jump Shrugs - 3x10 @ 32kg (70lbs)
Kettlebell Upright Row - 3x10 @ 32kg (70lbs)*
*Superset

Bradford Press - 3x10 @ 45lbs

Sunday, April 23, 2017

7-5-3 Wave - Back & Chest...

Strict Pull Up - 7-5-3 @ 25lbs-30lbs-35lbs/30lbs-35lbs-40lbs  

Push Up - 5x15

TRX Row - 5x15


Low-to-High Cable Chest  - 5x15 @ 25lbs


Saturday, April 22, 2017

7-5-3 Wave - Arms...

Cash In: V-handle Pull Ups - 3x8 

Barbell Curls - 85lbs-95lbs-105lbs/95lbs-105lbs-115lbs

Dips - 25-20-15 @ bodyweight
Thigh-Supported Hammer Curls - 35lbs-40lbs-45lbs/40lbs-45lbs-50lbs then,

30x5, 27.5x4, 25x3, 22.5x2, 20x1
Close Grip Bench Press - 165lbs-185lbs-205lbs/185lbs-205lbs (3)-225lbs(1)

* Using a 1-0-4 tempo

Cash Out -
Chest to Bar V-handle Pull Ups - 3x5
Close Grip Push Ups - 3x5

Tuesday, April 18, 2017

One Kettlebell - Shoulders/Traps...

Upright Row - 10x5
High Pull - 10x5 each side 

Cash Out:
Two-Handed KB Shoukder Press - 5x5
*24kb bell for all movements 

Monday, April 17, 2017

One Kettlebell - Chest/Back...

5 Sets of: 
5 Kettlebell Kettlebell Push-Ups each side 
5 Kettlebell One-Arm Row each side 
5 Kettlebell Close Grip Press
All at 24kg (53lbs) 

Saturday, April 15, 2017

One Kettlebell - Arms -

I've been dealing with a pinched nerve for the last week. Crazy pain in my left shoulder/tricep. First time I've lifted anything over a coffee cup since Monday. It felt great to just move.

I did 10 sets of:
5 Squat Curls (53) 
5 KB Close Push Up 

Finished with a 35-40 second static hold on both curl and push up in different positions. 

Sunday, April 9, 2017

7-5-3 Wave - Shoulders/Traps...

Dumbbell Shoulder Press - 50lbs-60lbs-70lbs/60lbs-70lbs-75lbs
Dumbbell Bent-Over Raises - 30lbs-35lbs-40lbs/35lbs-40lbs-45lbs
Overhead Plate Raise - 45lbs-50lbs-70lbs/50lbs-70lbs-90lbs
The 6-Way Delt Raise - 15lbs-17.5lbs-20lbs-/17.5lbs-20lbs-22.5lbs
Lumberjack Press - 40lbs-50lbs-60lbs/50lbs-60lbs(4)-70lbs(2)

Cash Out:

Kettlebell Jump Shrugs - 3x10 @ 32kg (70lbs) 
Kettlebell Upright Row - 3x10 @ 32kg (70lbs)*
*Superset

Saturday, April 8, 2017

7-5-3 Wave - Back & Chest...

Strict Pull Up - (7-5-3) @ 25lbs-30lbs-35lbs/30lbs-35lbs-40lbs   

Push Up - 5x15

TRX Row - 5x15

Low-to-High Cable Chest - 5x15 - 20lbs