So today I met up with Marcus and Jason, we hit the 183 gym for a while at lunch. I got there a bit early, grabbed a powerbar (300 calories and didn’t taste too bad for a change), then did about 10 minutes of treadmill work (7.5 pitch at a 10 minute pace) before they showed up. We did another 15 minutes of stair climbing (random, level 5). I’m trying not to do too much leg work on Fridays, but its difficult to stop sometimes. After that, it was time to hit the weights.

Bench: 3 x 15 x 25lbs, very narrow grip
Shoulders: 3 sets of 10lbs
Abs: 3 sets of 10 leg-raises with 3 sets of 10 30-degree crunches
Back: 3 sets of 10 back lifts with 10lbs additional weight behind the head
Decline: 3 sets of 12 reps of 25 lbs
Biceps: 2 sets of 10 reps of 22.5 lbs, 1 set of 10 reps of 40 lbs inverse
Triceps: 3 sets of 10 reps of 15 lbs single arm lifts
Back: 3 sets of 40 lbs kneeling rows

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