A week of best laid plans...
Wed after work, got to the gym, two exercises in and the phone went saying my daughter was sick at school and I had to go pick her up urgently.
Thursday morning I ran early. 4.5 miles by 6am, but no chance to hit the weights after work because... yup, school pick up duty.
Friday - tried to get to the gym after work, but got out of work late and then didn't have time because of... yup, school pick up duty LOL Oh well, we hit the library after school and signed up for the summer reading program, borrowed some great new books (Running with the Kenyans by Adharanand Finn for me!) and a couple of movies. Spent the rest of the afternoon on Daddy/Daughter time watching E.T. and munching on kettle corn
But, had a good workout today and switched up to 4 sets where possible instead of my usual 3
Cable crunches - 4 sets x 30 reps @ 140lbs
Db bench press - 4 sets x 12 reps @ 90lbs total
Db incline bench press - 4 sets x 12 reps @ 70lbs total
Db flys - 4 sets x 12 reps @ 50lbs total
Db lateral raises - 4 sets x 12 reps each arm @ 25lbs
Db front raises - 3 sets x 10 reps each arm @ 20lbs
Smith machine shoulder shrugs - 4 sets x 12 reps @ 185lbs
Smith upright rows - 4 sets x 10 reps @ 95lbs
Seated shoulder press - 4 sets x 12 reps @ 130lbs
Seated back extns - 3 sets x 20 reps @ 170lbs
Low cable rows - 4 sets x 10 reps @ 200lbs
Pull downs - 4 sets x 12 reps @ 100lbs
Pull ups with hanging leg raises - 3 sets x 8 reps @ body weight
Phew! Think that was all.... then helped my daughter do 2 sets of all the circuit room machines before 5 mins on the stepper and 5 mins on an eliptical