Hiya Sweetcake - thanks for the H'ween wishes!

Upper Back, Chest (did this on 11/1)

Forward leaning dips: 10,10,10
Flyes: 35x10,10, 8
Decline wide pushups 10,10,8
Flat wide grip bench press: 110x10,10 90x8

One Arm Dumbell Row: 90x10,10,8
Shrugs: 160x10,10,10
T-Bar rows: 140x10 165x10,10
Wide Grip Lat Pulldown: 90x10,10,10

Abs
Crunch: 20,20,20
Reverse crunch w/ankle weights: 30,30,30
cross-over crunches: 20,20,20
Side bridges 90secx3
Ab roller extensions: 15,15,15

11/2 and 11/3 was asked to do some overtime for outage at the plant. Turned a lot of big stubborn valves, climbed the boilers several times, was on my feet walking all day, and was utterly exhausted at the end of both days. So... no workouts.