Went to the gym for our "required" Thursday workout and it went pretty well...managed to squeeze everything in, in an hour.

No warmup other than starting with light wt on the first exercise....

4 sets seated cable row 12X40/12X50/12X60/10X70 (next week I'll switch to dbl rows.)

3 sets pull downs 12X50/12X60/10?70

3 sets shrugs 12X20lb dbls

3 sets hyperextensions 12X no wt, but moved arms to increase resistance

3 sets incline curls 12X12lb 12X12lb 10X12lb dbls

3 sets calf raises 12X60lb/12X80lb/12X100lb

3 sets calf presses 15X40lb/15X80lb/12X140lb (not thrilled about these...had hard time finding right wt...may go back to the seated calf instead)

15 minutes on Elliptical setting 17, burned 277cal (up from 200 the last time I did this 2 weeks ago) next week it'll be quite a challenge cause this was tough!!

Diet:
eggs/ham/salsa
oatmeal/protien
chicken/br rice/mixed veggies/snow peas
protein
Not sure about dinner yet..

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