Warm up:
Bike 7 min, 2,93 mileS

Shoulders
Seated Dumbell presses: 15x45, 12x50, 10x55, 8x55
Seated Dumbell laterals: 14x30, 12x35, 10x35, 8x35
Bentover Cable laterals:; 14x10/side, 14x12.5/side, 12x15/side, 10x15/side, 10x15/side

Calves:
Standing machine calf raises: 14x90, 10x110, 10x140, 10x160

Got a cold... and feeling some back pain

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