peck deck for 15,12,10,10 with a 3.5 plate for a warm up superset with 20 alternating lunges on each side

d-cline d-bel bench press with 30lbs for 4 sets of 10 superset with 20 jump lunges

d-bell flies with push out 15lbs for 4 sets of 15 superset with 20 pop squats

d-bell pull over with 35lbs for 4 sets of 10 superset with 20 lateral skip squats

flat bench d-bell press with 30lbs for 4 sets of 10 superset with 20 step-ups on each side

ended with 400 stick turns and 35 minutes of cardio  running and stair stepper!  Today I am going to be doing a boot camp class that I am sure will kick my ass!

4 sets of 15 assisted tricep dips on a 8 superset with cable push downs on a 5

4 sets of 10 bentover extended cable(i dont know what you call them) on a 4.5 plate

3 sets of 10 closegrip pushups superset with lying bicep curls on a bench with step with 15lb d-bells

4 sets of 15 preacher curls with 30 lbs

6 sets of 6 barbell bicep curls with 45 and 50lbs

400 abs and for cardio I did a run, walk, alternating lunge workout for 35 minutes then jump roped for 3 minutes.  Tomorrow is chest can’t wait!

4 sets of 15 one arm shoulder press with 20lb d-bells

3 sets of 10 lateral raises with 15lbs superset with 1/4 lateral raises with 15lbs for 10

4 sets of 6 and 8 seated shoulder press with 25lbs on first set then 30lbs to finish]

3 sets of 15 push ups superset with alt front raise with 15lbs for 10

4 sets of 15 upright rows with pushout with 12lbs

3 sets of 20 low row rear delt on a 3 plate

400 stickturns for abs

tomorrow I will be lifting arms.  I am sure that I will be sore.  see ya at the gym…

4 sets of 10 t-bar rows with 30lbs

4 sets of 15 seated row on a 6

3 sets of 12 one arm cable row on a 6 superset with cable pull through for 15 on a 7

4 sets of 10 reverse grip cable pull downs on a 7

4 sets of 6 wide grip pull downs on a 6

40 minutes of cardio and 400 abs.  I did 20 min on stepper and 20 min walking on an incline

4 sets of 15 stationary lunges with 12lbs superset with leg extensions with 45lb plate

4 sets of 15 wide stance leg press with 180lbs then up to 200lbs( i think) superset with pop lunges for 30

4 sets of 15 lying leg curls with 65lbs superset jumplunges for 30

4 sets of 15 hip abductors with 70lbs superset 30 weighted in and outs

cardio I did 10 minutes of 1 min. sprints then 20 min on the eliptical.  I wanted to get home because the weather was bad.  Tomorrow I plan on doing 40 minutes! 

4 sets of 12,10,6,6 incline press with 85lbs, 85lbs, 95lbs, 105lbs

4 sets of 10 cable crossovers on a 4 plate

4 sets of 8 heavy flat flies with 20lb d-bells superset with 6 pop pushups

3 sets of 15 alternating d-bell press with 20lbs

4 sets of 15 decline d-bell flies with 15lbs

After this workout my chest was completly shot.  Thank god I had a spotter cause I was looking pretty weak!  I finished with abs and cardio for only 30 minutes which included 10 1 minute sprints with 1 minute break in between walking at a 4.0 and running at an 8.0 when sprinting then I ran for 5 minutes after at a 6.0.  Until Monday…..

4 sets of 15 widegrip pushdowns on cable with sissybar on a 5 plate

4 sets of 10 skull crushers 12lb d-bells superset with d-bell kickbacks with 15lbs

3 sets of 20 tricep dips on a bench with feet up with 25 and 20lb plate

4 sets of 15 sissybar curls on cable with a 6 plate

4 sets of 10 supinated d-bell curls seated with 15lbs

4 sets of 10 alternating curls standing with 15lb d-bells

I did 400 stick turns for abs and 60 leg raise.  For cardio I ran for 20 mins with running 5 and walk 5 then did 20 minutes on a stepper. 

4 sets of 10 overhead barbell press with 45lbs

4 sets of 10 lateral raises with 15lb d-bells

4 sets of 10 upright rows/1/4 sideraises combo with 12lb d-bells

4 sets of 15 reverse fly with 7lb d-bells

3 sets of 10 arnold press with 20lb d-bells superset with pronated front raises with 12lb d-bells

400 abs

Tomorrow is an arm day and cardio.  I need to run if my legs will let me.  They still hurt!!