Mon 1/9 - Back & Hammies

Routine C - a.m. weights
Deads: 3 warms, 140/5, 155/3, 175/2
Bent over row: 1 warm, 75/8, 80/8 x 2
Pull ups: 4 x to failure
Rope pull down: 1 warm, 100/8, 110/8
Straight arm pulldown: 50/12, 55/12, 60/12
Lying leg curl: 1 warm, 60/10, 70/10, 80/10

Cardio:
p.m. 50 mins spin class

Abs: 3 x 15
crossover crunch
side plank w/hip drops
weighted side bend
plank & hold 1 minute x 3

Good a.m. workout and spin class was a killer tonight - holy crap..... dripping!!


Sacrifice is giving up something good for something better.