Trudged through cardio but felt a tiny bit better after about 5 minutes. I didn't think I'd make all my windsprints, my quads and hammies hurt from yesterday, but I did it all So 5 laps, 1.25 miles, not bad for being sore.

1-5: 3.3 mph walk w/gradual incline increase of 2 each minute
6: 6 mph wind sprint
7-9: 3.3 mph walk w/gradual incline increase of 2 each minute
10: 6 mph wind sprint
11-13: 3.3 mph walk w/gradual incline increase of 2 each minute
14: 6 mph wind sprint
15-18: 3.3 mph walk w/gradual incline increase of 2 each minute
19: 7 mph wind sprint
20-21: 2-3 mph cool down

Tomorrow is UBWO: I fixed bench press so I start heavier, but get to 130. Also upping preacher curls to 70. I am going to try moving from dumbbell bicep curls to barbell bicep curls
I will try to do side raises at 25.

CHEST:
BB bench press
100 X 12
110 X 10
120 X 8
130 X 6
120 X 12
DB flyes
20 X 12

SHOULDERS:
Seated DB press
15 X 12
20 X 10
25 X 8
30 X 6
25 X 12
Side Raises
25 X 12

BACK:
Wide grip pulldown
45 X 12
50 X 10
55 X 8
60 X 6
55 X 12
Reverse grip pulldown
60 X 12

TRICEPS:
DB extension
15 X 12
20 X 10
25 X 8
30 X 6
25 X 12
Close grip pushdown
50 X 12

BICEPS:
Standing BB curls
50 X 12
60 X 10
70 X 8
80 X 6
70 X 12
Preacher curls
70 X 12