Fri…Shoulders and Back
AM
did 3 sets each; 6-8 reps
shoulder press #25’s
one arm row #40, #45×2
pullups (assisted)
seated row #90, #100×2
iso lat machine #110, #100×2
lat pulldowns #90, #100, #110
bent over row #50
upright row #45
side lat raises #15, #12×2
cable crossovers #40, #35×2
PM..cardio
4 mile run–broken up into 1 mile increments immediately before/after other machines, 30 min stairmaster, 20 min short stairmaster (don’t know it’s name!)
..I let Friday be a cheat day, and I ate a hamburger, and a CINNABON..mmmm…so I did a little extra cardio to buuuuurrn it off 
