Thursday's Workout

Workout at about 5:30pm

Wide Lat Pull Downs
50 lbs x 10
70 lbs x 10
90 lbs x 8
90 lbs x 6

Lying Leg Raises
3 sets of 15

Bent Over Row on plate loaded lever
25 lbs x 10
35 lb x 10
45 lbs x 8
45 lbs x 6
my shoulder has been hurting and it was really hurting here

Seated Cable Row
70 lbs x 10
80 lbs x 10
90 lbs x 10

Rear Delt - Reverse Fly
50 lbs x 10
60 lbs x 10
60 lbs x 8

Preacher Curls - Single Arm
20 lbs x 8
20 lbs x 8
20 lbs x 7

Ab Coaster
1 set of 5 forward, 5 left, 5 right
1 set with 5 lbs added of 5 forward,5 left, 5 right
1 set with 5 lbs added of 5 forward, 5 left, 5 right, 5 forward

Cable Bicep Curl
20 lbs x 10
25 lbs x 8
25 lbs x 6

Cardio
3 minutes walking at 3 then 4 mph
sprints for 8 minutes
15 seconds sprint at 10 mph, 30 seconds rest
cool down 2 minutes walking 3.5 mph