Back to it.

warmup: played with my blackberry, haha

Circuit 1

DB Walking Lunges to Widegrip Pulldowns to Walking Side Planks

25s x 20 / 12 plates x 12 / 20 Side Planks

REST 30-60s

25s x 20 / 12 plates x 12 / 20 Side Planks

REST 30-60s

30s x 20 / 12 plates x 12 / 20 Side Planks

Row Machine 2 Min

REST 2 MIN

Circuit 2

Exercise Ball Ham Curls to 1 Arm Cable Rows to Weighted Reverse Crunches

15 curls / 12 plates x 12 per side / 10 lbs x 15 (medicine ball between knees)

REST 30-60s

15 curls / 12 plates x 12 per side / 10 lbs x 15

REST 30-60s

15 curls / 12 plates x 12 per side / 10 lbs x 15

Row Machine 2 min

REST 2 MIN

notes: Cable rows getting heavy! Reverse crunches means keep the 10 lb medicine ball between your knees and lift your hips up in the air.

Circuit 3

Weighted Side Lunges to Seated Widegrip Cable Rows to Weighted Core Twists

plus barbell 12 per side / 14 plates x 12 / 5 plates x 12 per side

REST 30-60s

Plus 95 pounds 12 per side / 20 plates x 15 / 6 plates x 12 per side

REST 30-60s

Plus 95 pounds 12 per side / 28 plates x 12 / 6 plates x 12 per side

Row Machine 2 min

notes: Side Lunges done with a barbell. Core twists were done by hooking a nightstick looking thing up to the cable pulley. I say plates on the cable rows because I doubt they are 10 pounds each. 14 plates on the left, 14 on the right, hook up a bar to connect the 2 sides and pull away… doubt I am rowing 280 pounds that easy.

Post-Workout:
– 5 min of yoga stretches (low back releases, Cobra, Sphinx, cat/cow, Childs Pose)

Forgot to do cardio after, woops! I really needed the cardio too, the pwo kept me floating all the way home, and then I had energy left over so I cooked dinner and prepped lunches, did the dishes, took out the garbage, in the space of like 20 min, lol.

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