had a little more time this afternoon since I have to work tonight so I pushed a bit...


30 mins gazelle

3 sets 15 lat pull downs at 40 lbs
3 sets seated rows at 40 lbs
3 sets 6 front shoulder raises at 20lbs/side
3 sets 15 concentration curls at 20lbs/side
3 sets 15 wrist curls at 20lbs/side
3 sets 15 wrist extensions at 20 lbs/side
3 sets 15/12/10 incline press at 30 lbs
3 sets 15/15/12 incline fly at 30 lbs
3 sets 15 tricep extension at 15 lbs/side
9 sets 15 incline crunches at 30lbs
3 sets 20 lower back extension at 60 lbs
3 sets 15 standing bicep curls at 15 lbs/side
3 sets 10 lateral shoulder raises at 15lbs/side
3 sets 10 tricep pull down at 40 lbs

10 mins stretching
3g l-glutamine

here's hoping my energy stays up...