The stars aligned and my brother's shift work lined up with mine. The result, we got an afternoon workout in without the rush of getting the kids to their after school activities. I messed up and grabbed the wrong exercise sheet and did the W6D1 one instead of the W5D3. I'll switch it for the next one. We worked at a good pace and felt the burn with each set. I'm sure we'll feel the warmth of our labor tomorrow. Followed up with a 35 min cardio, making for a complete day. Another good day.

STIFF-LEG DEADLIFTS (Db)-ss 16/100lb, 16/100lb
LEG EXTENSIONS-ss * 15/88lb, 10/100lb
STANDING CALF RAISES-bd 15/85lb 15/80 x 3 sets
T-BAR ROW- 12/70lb, 10/80lb, 8/90lb, 8/100lb
FRONT PULL-UPS- 8 6 5
SEATED WIDE-GRIP ROW-bd 10/145lb 8/100lb, 8/160lb 8/115lb
BICEPS CURL(Db)-at 15/20lb, 10/25lb, 10/25lb, 10/25lb
CABLE CURL-ss 10/70lb, 10/80lb
LYING CABLE CURL-ss * 10/70lb, 10/80lb
WRIST CURLS (Bb)-st 10/30lb 8/20lb, 10/30lb 6/20lb 15/30lb 4/20lb
OBLIQUE CRUNCHES-ss 15 x 3 sets
HANGING LEG LIFTS-ss * 20 x 3 sets
Elliptical X-trainer 35 min, L 11, 3.46 mi.