11/12:

Incline Press: 10 x 50lbs. warmup, 6 x 100 lbs, 5 x 150 lbs., 4 x 200 lbs., 3 x 250 lbs.

Assisted Pull-ups: 6 x 130 lbs, 5 x 130 lbs, 4 x 130 lbs, 3 x 140 lbs

Seated Rows: 6 x 100 lbs, 5 x 130 lbs, 4 x 160 lbs, 3 x 200 lbs

Decline Bench Presses: 6 x 90 lbs, 5-4-3 reps sets all at 180 lbs.
this is because my left wrist started to bother me.

Weighted Back Extensions: 3 sets of 10 reps all at 10 lbs.

11/15:

Shoulder Press: 6 x 100 lbs, 5 x 130 lbs, 4 x 150 lbs, 3 x 200 lbs

Upright Row: 6 x 110 lbs, 5 x 120 lbs, 4 x 130 lbs, 3 x 140 lbs

Weighted Dips: skipped due to wrist.

Hammer Curls: skipped due to wrist

Pressdowns: 6 x 70 lbs, 5 x 80 lbs, 4 x 90 lbs, 3 x 100 lbs

11/16:

1/4 squats: 6 x 210 lbs, 5 x 310 lbs, 4 x 380 lbs, 3 x 390 lbs

Hamstring Curls: standing was broken, so we used seated after 1st set of standing .... 6 x 50lbs (standing) .... 5 x 100 lbs (seated), 4 x 110 lbs, 3 x 120 lbs

Reverse Leg Press: 6 x 75 lbs, 5 x 125 lbs, 4 x 137.5 lbs, 3 x 150 lbs

Weighted Crunches on Exercise Ball: 3 sets of 10 at 10 lbs.

Twist Crunch on Exercise Ball: 3 sets of 10

Reverse Crunch: 3 sets of 10

11/19:

20 mins of empty stomach AM cardio on Lifecycle ... felt GOOD!!

11/20:

Got a massage this morning, which was MUCH overdue. A great end to a wonderful 3 day getaway.

Had to skip arm work this week due to injury to biceps ... a result of falling down the stairs in the middle of the night Friday night. Normal people would get a sore butt or ankle, but not me ... I have to be the diffucult one and get an injured left biceps.

It's getting better with each day and I can move it more and more each day. Hopefully I can do upper body work next week. Until then, it's all leg work for Dan.