12/15/08, Monday evening:

Single arm Dumbbell flyes, 40 lbs. dumbbell, 4 reps ----> higher by 15 lbs.
bent rows-pronated grip, 135 lb. barbell, 4 reps ----> higher by
(superset, then rest)

Bench press, 70 lb. barbell, 8 reps
Single arm Bent rows, 50 lb. dumbell, 8 reps
(superset, then rest)

Repeated 5 times.

A note on the bench presses: I need a flippin' bench! I do my laying down chest work on a 6-inch aerobic step. This means that when I bench I: a) clean the weight from the floor, b) squat really, really low and c) lay back while balancing the weight. There is a lot of room for error here. It is a good way to make the bench press a compound movement though!

Except for the 50 lb. db row, the weights were a little heavy for the reps. I got through it though.

I took a brief break, and then jumped into cardio. I just did a little bit of everthing. Jagar squats (thanks Debbie----though I don't think I'll be thanking you tomorrow! ) mountain-climbers, step aerobics, jump-robe, etc. I did an entire 30 minutes. It went pretty well. I then did about 5 minutes of intense stretching. I don't really stretch too often, but my flexibility is pretty good. I can touch my palms to the ground without bending my legs, and I can kinda do a split. Maybe I will work on flexibility more. It is sort of fun.