shoulders
machine shoulder press 10 reps 3 sets
lateral raises 10 reps 3 sets
machine lat raises 10 reps 3 sets
cable lat raises 10 reps 3 sets

back
diverging lat pulldowns 10reps 3 sets

18Oct2017
tread mill
spd 2.5mpr for 15 min
incline 2 @ time 10min to 15min
increase spd to 3mpr @ time 15min to 25min
increase incline to 2.5 @ 15min to 25mn
increase spd to 3.5mpr @ 25min to 35min
set incline to 0 @ 25min

did waste twist 12 reps 3sets 60Lbs

20Oct2017
worked on Biceps, triceps & chest
benched 95LBS 10 reps 3 sets
individual incline 45Lbs each (do less) 7reps 3 sets
individual decline 45Lbs each (Too much) 6reps 3 sets
individual curls 20Lbs 10 reps 3 sets
individual triceps 20Lbs 15 reps 3 sets

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