Tired today, so it kind of felt like i was phoning it in, but i have to give myself credit for going and doing it.

Warm-up sets not included:

SS:
DB military press 45'sX 10, 8, 6, 6 bleh
BB Shrug 4 sets 190X6

SS:
DB side lateral 4 sets 25'sX6
DB Shrug 70'sX6,8,8,8 (Rammstein came on, good for a few more reps :P )

SS:
Rear delt DB flye 4 sets 25'sX8
prone shrug 45'sX10, 10, 50'sX8, 8

SS:
decline crunches 20, 20, 15, 15
back ext 20, 20, 16, 15 low back fried

SS:
leg raise to reverse curl 4 sets 15
russian twists on swiss ball 10/side, 3 sets 12/side

Abs were a chore...but then "Bodies" by Vrenna came on, played it 3 times in a row to get through them ,lol.

Did 30 minutes gluteal on elliptical :)

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