Im still sore in my quads and hamstrings :)

I did HIIT with 5 intervals at lunch

after work:
10 min warm up bentover db rows 15lbs
one arm db rows 12-20lb, 12-25, 10-30,8-30
narrow grip pulldowns(this machin they have is uncomfortable will try and get to the cable next time) 15-30lb,12-50,10-70
flat bench db press 15-20lbs, 12-25,10-30,6-35
flt bench flys(worn out from presses) 12-15,10-15,8-15
rear delt flys 15-10lb, 12-10,10-10,8-10
front raises 12-10,10-10,8-10

did crunches afterwards because i didnt yesterday :P
3 - 15 crossovers
3 - 15 crunches

felt good, was worn out after benches but worked through.

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