Start: 7:27am
Finish: 8:45am

Warm Up: Three minutes on the eliptical

Seated Machine Row: 60lbsx15/70lbsx12/100lbsx10/140lbsx8
Wide Grip Lat Pulldowns: 60lbsx15/70lbsx12/90lbsx10/120lbsx8
Supine Rows: 5/5/5/4
Bent Over BB Rows: 45lbsx15/55lbsx12/65lbsx10/80lbsx8
Ball Xtns: 15/12/10/8
Bench Dips (heels on ball): 10lbsx15/10lbsx12/10lbsx10/10lbsx8
Tricep Pushdowns: 7.5kgx15/10kgx12/12.5kgx10/15kgx8
Weighted Crunches: 45lbsx20/45lbsx20
Lying Side Leg Raises: 20x2

Thoughts: Work with the current weight on the rows... some shoulder stress from the pushdowns...not sure why this took as long as it did today... only added one movement... go figure... good workout, though

t

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