Warm-up - push-ups - 10 reps

Exercise Reps (weights)
Incline DB Presses 15, 12, 10, 8(12,15,17.5,20 ea hand)
Incline flyes 12, 10, 8 (12,15,17.5 ea hand)
Bentover rows 15, 12, 10, 8 (Barbell, use a reverse grip)(70,80,80,85)
Wide grip pulldowns 15, 12, 10(30,45,45)These were very weak today...but I went up in weight in the rows...
DB overhead presses 15, 12, 10, 8 (10,12.5,15,17.5)
Side lateral raises 12, 10, 8 (8,8,10)

cardio
HIIT


min 1-3 warm up
min 4 6.0
min 5 8.0
min 6 4
min 7 8.0
min 8 4
min 9 8.0
min 10 4
min 11 8.0
min 12 6
min 13-15 5.-3.

diet....

I WILL get this together this week!!!!!!

And the smoking....GOT TO STOP...my lungs felt like total S*IT today....

I had to hurry up and do my workout today so I could get back where I should be ON TOP!!!!!!!!!
:)

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