Friday the 18th...

Heavy Abs
Cardio(Stationary Bike)

Saturday
off, but went for a 40 mile bike ride with neighbor.

Sunday(Stuff)
5 Minutes Stationary Bike
5 Minutes 8lb Medball Work

Speed Bench(30-45 sec. TBS)
135x3x12 with chains

Close Grip Bench(4-boards)(with chains)
135x3 225x3 235x3 245x3

Close Grip Dbl Press
65x20x3

Light Ab Work

-Rounds-30 sec rest in between rounds
Hi Cable Pull
180x10x4
Pushdowns
120x10x4
Front Raises
20x10x4

Light Round (no rest)
DBL Row
40x10x6
DBL Shrugg
40x10x6

Tricep Round (no rest)
Crossbody dbl ext
20x15x2
Dbl Overhead Ext
20x15x2
Dbl Close Grip Floor Press
20x15x2

Monday
OFF & Off work, went hiking with family (10 miles)

Tuesday
5 minutes Bike
5 minute med ball work

Sissy Squats with Medball
8x10x5
Squats
135x10 185x10 225x10 275x6
315x6 350x4 375x2 225x20
SLD's
135x10 155x8 175x6 195x4 135x12
Seated Calf Raises
90x10 115x10 140x10 165x10 190x10

5 minute break with sippin some POwerade

Standing EZ Bar Curl
75x10 95x10 105x8 115x6 120x4

-Round-
Cable Curl(2-handed)
85x12,10,8
Concentration Curl
30x10,8,6

Crunch
medballx30x4

Done done and done....It was one of those workouts where you felt like you could keep going and going and going. EZ Bar curl surprised me, I felt like I could crush the bar if I wanted to..Strange feeling.....

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