My Gray Matter at work

Chest and tris yeasterday,this is my work out weights, never have done a max, bench 3 sets at 45lb(per side) 8,6,6 reps. Decline bench 3 sets 1 @ 35lb 10 reps, 2 @ 40lbs 8, and 6 reps,  Flat flys with dumbells 25lbs 2 sets  8,6 reps and then 1 at 20lbs for 8 reps.  decline barbells, 1 @ 25lbs  10 reps,  2 @ 30lbs @ 8 reps,   Tris  rope pulldown…. 1 @ 50lbs 10 reps, 1 @ 55lbs 8 reps, 1 @ 60lbs 6 reps, flat bar pulldown… 1 @ 55lbs 10 reps, 1 @  60lbs 8 reps, and then 1 @ 65lbs 6 reps… skullcruchers……1 @ 30lbs 10 reps,  1 @ 40lbs 6 reps, 1 @ 30 5 reps….  1.5 mile cardio… today will be bis and back 

Well its been a couple of days since i last wrote. My work out goes like this, Mondays are cheast and tris, Tuesdays are Bis and back, Wensdays are legs, Thursdays i do shoulders and grip, Friday is off day and then Sat. and Sun are Cardio days. Now M thru Thurs. i also do cardio but less intense then on Sat. and Sun. I do abs about 2 to 3 times a week. Situps and then reverse situps with weights.  This past Sat. my run was not good. I made it but it was a ?>*^$. It was my 3 mile run and walk. Sunday was pretty good tho, Started with situps and then went to jump rope(heavyrope, about 2.5lbs) for 15 mintues and then went for my 1.5 mile run. alright wel if anyone is reading this give me some suggestions if you want.

HAD ANOTHER GOOD WORKOUT TODAY. BIS AND BACK, AGAIN I WENT UP IN WEIGHT, FOR BIS I DID EZ BAR CURLS, HAMMER CURLS, AND THEN JUST DUMBELL CURLS, BACK WAS WIDE AND NARROW GRIP PULL DOWNS AND THEN DUMBELL FLYS, AND AGAIN A 1.5 MILE WALK

hAD A GOOD WORKOUT TODAY. wENT UP ON ALL WEIGHTS, TODAY WAS CHEST AND TRIS. DID FLAT BENCH,DECLINE THEN FLAT FLY AND DECLINES FLYS FOR CHEST, FOR TRIS IT WAS SKULLCRUSHERS, ROPE PULL DOWN AND FLAT BAR PULL DOWN, TOPED OF WITH A 1.5 MILE WALK

Had a pretty good work out today,10 minutes  useing a heavey rope, and then a 1.5 mile run.

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