TGIF!!!!!

Day 4 workout - upper body vertical:

I had a good workout, not balls to the wall, but not slacking, either. Really felt my lats

Warm-up, elliptical and 2 sets seated press at 80 then 110.


A Seated Press to front 130X8, 140X8, 140X8, 160X8

B wide pull-ups with 3 count at top (can I just say these are NOT fun)

assist 140X10, 140X10, 130X8, 120X6

C1 Seated lateral raises 15'sX12, 20'sX10 (barely) 20'sX8, 20'sX8

C2 Straight arm pulldowns 80X12, 80X12, 90X10, 90X10

D1 Close grip bench press 130X8, 140X8, 150X6, 160X6

D2 DB hammer curls 25'sX8, 30'sX8, 35'sX2/30'sX4 , 35'sX4

Abs - okay, , my hip flexors were bitching and then my neck was bitching, so I kept switching exercises, lol.

Decline crunches 25
double crunches 25
oblique crunches 50
reverse crunches 25
windshield wipers 12, lol
side crunches (squiggles) 38
ab wheel 25

There. 200 total, man that was stupid, lol.

I did 20 minutes on the treadmill pwo, moderate speed.

I will post my food later!

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