I did 30 minutes on the bike last night.

This morning I worked arms because I am going to work shoulders with Brian on saturday, so i wanted some space between arms and shoulders. I will rest tomorrow and do legs Friday.

I had a really good arm workout this morning:

Warm-up 3 minutes elliptical, 3 sets push-ups arms in next to body

close-grip bench press 130X12, 140X10, 150X8
skullkrushers 45X12, 50x10, 55X8
tri pressdown 100x12, 110X10, 120X8
seated DB curls 25'sx12, 30'sX7, 30'sX6 ( I really need a 27 pound DB...)
BB curls 45X12, 50X10, 55X8

all my lifts were easier than last week (though not really easy...)

I did 20 minutes gluteal program on the elliptical afterwards.

I feel leaner today - and a pair of buttonfly pants that I had been leaving the top button undone on are buttonable this week, so something is happening :)

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