Wed--Gym

Chest
Smith Mach flat
10,9,6 x 270
10 x 230
Decline hammer
15,14,12,9 x 270

Shoulders
D,B, Press
15,18,18 x 70
hammer press
10,10, x 180

Back

Hammer Lateral pull
15,15,11,12 x 270
wide grip pulldown
15,14,12, x 195

Tri's
rope pull down
20,14,14,12,12 x 130

Well knew I was going to have a long work day so I went to the gym at 1:30 am. sorta just winging it. Really had alot of energy considering the time.

added P.m. Cardio
28 min 8.67 miles
bike H.I.

__________________
S.F.W's Joker Style
Not Based on D.C.

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