I’ve been taking it easy this week to let my tendonitis go away, and just because its been a really busy week. Still, I found time at lunch to do my Friday upper body workout at least:

As last time, high weight with three sets of 8/6/4 reps, supersetting two exercises at a time, all weights are “per machine” unless otherwise noted.

High row - 200 lbs
Low row - 160 lbs
Decline press - 140 lbs
Shoulder press - 110 lbs
Bicep curls - 75 lbs
Dips - assisted by 50 lbs
Pull ups - assisted by 80 lbs
Flies - 130 lbs
Medial shoulder raises - 40 lbs

Crunches - 1 set of 100 left oblique, 100 centered, 100 right oblique
Back - 2 sets of 15 extensions
Incline sit ups - 2 sets of 15
Captains chair (straight leg) - two sets of 10

In and out in well under an hour, which is exactly what I needed.

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