My frik'n legs are killing me today, damn DOMS anyways! I went to the gym over lunch to get in my last upper body workout before my holidays. Here's what went down:

3min on treadmill
3 sets pushups 10 each with last set with single leg raised
3 sets asst pullups 80/70/70lb assist all 12/10/8 reps
3 sets seated row 12X60/10X70/8X80lb
3 sets mach pec flies 12X35/40/45lb (should have gone heavier)
3 sets wide grip pull downs 12X60/10X70/8X80lb
Rot Cuff work:
3 sets internal rotations all 10X5lb
3 sets single over head presses all 8X8lb (still really tough with left shoulder..right is a breeze)
3 sets EZbar curls all 10X30lb

Quick stretch to cool down and then grabbed a wrap and prot smoothie from juice bar and back to work. I've got tons to do before I go on holidays, but by this time Friday I will no longer care (:

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