I hadn't planned on working out tonight as I was still feeling the effects of my last one, but my brother had spend most of last night in the hospital due to his wife fracturing her foot when she stumbled up some stairs going to bed. Well she's seen the orthopedic specialist, the foot is in a neon pink cast and I've helped with getting my nephews to their after school events. My brother needed a therapeutic workout to calm down and refocus, so we blasted through a fast paced session. I was surprised how after a 12 hour shift I could keep up with Rob tonight. We increased some of the weights, subtle increases, but increases. I know I'm going to feel the results for the next few days, but I'll stand tall and wear it with pride.

BENCH PRESS(Db)-ud 12/6/, 8/6/, 8/6/, 5/10/
CABLE CROSS-OVERS- 10/, 12/, 10/
ARNOLD PRESS-at 10/, 8/, 6/, 6/
UPRIGHT ROW(Db)-ss 6/, 8/, 10/
BENT OVER LATERAL RAISE(CABLE)-ss *8/, 8/, 10/
SHRUGS(Db)-ud 12/6/, 10/6/, 8/12/
OVERHEAD TRICEP EXTENSION (Cable)-bd 10/6/, 8/6/, 6/6/
REVERSE TRICEP PUSHDOWN-ss 10/, 10/
TRICEP CABLE EXTENSION-ss * 10/, 10/
INCLINED CRUNCHES 100 x 2