It seems I'm finally getting over the stupid virus I had. I went to the gym today and did an upper body workout. I kept things at 3 set instead of 4, just to keep the intensity down a tad. I felt great throughout and had a nice pump in my arms afterwards. I'm not too tired and feel up to 9 holes of golf after work...Life is good!!

5min on treadmill

assisted pull ups (gravitron) 15*55/15*55/12*55
chest press(HS): 15*36/12*36/10*36
wide lat pull down: 15*50/12*60/8*70
seated cbl row: 15*50/15*60/12*70
incline chest press(machine): 15*15/12*15/12*15 (should her a bit with this...
front raises / lat raises: 2 supersets of 15 reps each
EZbar bicept curls: 12*30/10*30/8*30(couldn't squeeze out any more!)--still not sure if these are 30lbs or 60lbs I think they may be 60--30 is on each dumbell.
rot cuff cable thingys for tendonitis: 12*5/12*5/12*5...boy my left shoulder is still very week, but I'm going to work on it!! The Gluc. and Celadrin do seem to be helping a bit.

Stretch to cool down and then back to work after a PWO shake and smoke turkey wrap...yummm!!

Going to try and break 50 for my 9 holes of golf tonight...hope I didn't work my arms too much (:

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