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
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