I finally got the bowflex out from behind the boxes after my move and got on it..

feels good to be moving again... so here goes

10 mins warm up on gazelle
45 mins upper body lifting, lighter weight than before to recondition before I increase...

3 sets 15 lat pull downs ~ 30 lbs
3 sets 15 seated rows ~ 30 lbs
3 sets 15 front shoulder raises ~ 20 lbs (10 per side)
3 sets incline press starting with 15 first set and decrease to fatigue ~ 20 lbs
3 sets incline fly same as above
3 sets 15 tricep extensions at 20 lbs (10 per side)
9 sets 15 incline crunches ~ 20 lbs
3 sets 15 concentration curls ~ 15 lbs
3 sets 15 standing bicep curls ~ 10 lbs per arm
3 sets lateral shoulder raises starting at 15 reps and down to fatigue
3 sets 15 tricep pull downs ~ 30 lbs
3 sets 15 lower back extensions ~ 60 lbs

upper body is always the hardest for me... particularly shoulders... tomorrow I'll do legs and really get pumping...