Note to self....switch Thursday and Friday workouts. The pullovers were pretty tough after Thursday's tricep work.

pullovers
1x6 ~ 110 lbs
2x4 ~ 120 lbs

assisted pullups
wide grip
1x7 ~ 82 lbs assistance
1x4 ~ 64 lbs assistance
narrow grip
2x5 ~ 64 lbs assistance

seated bent over side laterals
1x8 ~ 20 lbs
2x5 ~ 25 lbs

dumbell press (I haven't done these in a long while and my weight was lower then I would have liked. Hopefully it will go up soon.)
1x8 ~ 20 lbs
1x6 ~ 22.5 lbs
1x3 ~ 25 lbs

laterals
3x4 ~ 25 lbs

calf raises (on leg press machine) (I don't want my calves to get crazy big on me, so I went with lower weights and higher reps on this one.)***
3x10 ~ 295 lbs

toe raises (on leg press machine for tibialis)
3x6 ~ 295 lbs

Side Bends (one side at a time w/ dumbbell)
1x8 ~ 40 lbs
1x6 ~ 45 lbs
1x5 ~ 55lbs

Kneeling crunch
1x12 ~ 80 lbs (sold myself short on guessing the weight for this one.)
1x10 ~ 90 lbs
1x8 ~ 100 lbs
1x5 ~ 120 lbs

I skipped my SS becuase I was late to meet my sis and her dh for dinner.

***I have VERY large, muscular calves. They are the part of my body that always has the lowest body fat %. At 150 lbs and 17% body fat, my calves measure 17.25 " (left) and 17.5" (right). That's why there's a comment about lower weight on my calves.