Went to the gym and did a full body routine focusing on compound moves. It went as follows (if I remember correctly)

5min on treadmill 4mph

3X15 pushups

BB squats 15Xbar only (45lbs) wu / 6X145 / 10X115 / 12X95 --was trying to do heavy to light, but I was very unstable with the 6X145--next time I'll start with less wt.

SS step lunges and SL DL's DL's 12X45/12X65 / 10X85 --tough on fore arms! Lunges were 12Xsingle leg, single/double/triple

Asst pullups: 12X90/10X80/8X70 (65/75/85lbs) the last ones were a b!tch

HS bench press 12X35/12X36/12X36 --no increase in wt due to tendonitis

wide lat pull downs 12X50/12X60/10X70

seated row 12X50/12X60/10X70

EZ bar curls 12X30/12X30/10X30

tricept kickbacks 12X10/12X15/10X15

lots of stretching to cool down. Felt good to workout! Arms are pumped and very tired....love that feeling--sad but true(:

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