next is just a list of exercises for general conditioning and tracking my daily gig. actually i used this for every other day... and because im fat and lazy and need to get going again i havent used this sheet in a while. my next plan is to make some updates and then im sure ill post that for ya.
the system routine "check box" was one ten min set. so i went for five total. then the arm cures was for 50 reps at super low weight. that one seems to really help my endurance... i could be wrong. but do what you like so you keep interested, right?! yeah then i did 30 of each of the other things. so no big genius level concepts.