Since I'm only doing 2 wt training days this week I decided to make this a "heavy" workout.

--5 min warmup on treadmill
--Smith Squats: 20X 15lb (bar only warmup)/15X 35lb / 12X65lb / 10X 85lb
--Walking lunges: 12X 15lb / 12X 20lb / 12X20 lb
--SL Deadlifts: 15X45lbs (bar only) / 12X 65lb / 12X75
--Hammer Bench Press-starting resistance 18lbs. 15/15/12/10
(not sure if wieght should be 18 or 36lbs?)
--B/O single arm row: 15X15lbs / 15X 20lb / 12X30lbs
--bench dips (tricepts) 3X15 --see how left shoulder reacts to this.
--cable rot. cuff--3X15 5lbs

Very good workout, felt strong...everything went well until I was leaving the gym and managed to spill a berry smoothy all down the front of myself...oh well...gave me an excuse to go back home and change before returning to work.

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