6/4-6/7

6/4 - 10 am spinning and 6:30 pm step, followed by lift:
slight incline db press: 40/8 45/8 50/8 55/8 55/8 60/5
incline db press: 40/10 45/10 50/8 50/9
flat fly: 30/12 35/12 37.5/12 40/10
incline db curl: 25/6 27.5/6 30/6 35/4 35/4
cable curl: 32.5/10 37.5/10 42.5/9 47.5/8

6/5 - intervals and abs only

6/6 - 20 minutes intervals in am
afternoon lift: lat under: 85/8 95/8 100/8 110/8 120/8
t-bar: 90/8 90/8 100/7 110/5 110/4
db deads: 70/10 75/10 80/10 85/8
close row: 110/12 120/12 130/9
glute ham: 10-8-7-7

6/7 - intervals in afternoon,
morning lift: side lateral: 15/8 17.5/8 20/8 27.5/8 25/6
bar shrugs: 135/10 155/10 185/10 205/10 225/8
3-hole press: 35/10 40/10 45/10 50/8
dips: 25/16 25/13 25/13 25/14
rope press: 35/12 *completely ran out of steam 35/9 35/12 40/7

weight at the end of the day yesterday was 174