5 min ellyptical warmup

ubwo

chest
dumbell bench presses
12x5lbs,10x10lbs,8x12.5lbs,6x15lbs,12x12.5lbs
dumbell incline press
12x10lbs

start with 10 next time

back
one arm dumbell rows
12x5lbs,10x10lbs,8x12.5lbs,6x15lbs,12x12.5lbs
pullovers
12x10lbs

start with 10 next time
(btw- these were MUCH better than lat pulldowns)

shoulders
seated dumbell press
12x5lbs,10x10lbs,8x12.5lbs,6x15lbs,10*x12.5lbs
lateral raises
6*x5lbs

*complete sets next time- much improved form

biceps
dumbell curls
12x5lbs,10x10lbs,8x12.5lbs,6x15lbs,12x10lbs
hammer curls
12x5lbs

do hammer curls 1st next time & start with 10

triceps
rope pushdowns
12x10lbs,10x15lbs,8x20lbs,6x25lbs,12x15lbs*
extensions
12x10lbs

*try for 20 next time

20 minute ellyptical HIIT
not my best attempt yet.. 12 min miles. blah

got my ball today... now i have to blow it up. joy

drank my first dose of frog juice this morning. its NASTY. bought some pineapple juice to mix it with. hopefully that will keep me from gagging on it.