7/16-7/19

7/16
10 am spin class, 5:3 pm lift, 6:30 step class
lift: incline db press: 40/8 42.5/8 47.5/8 50/8 55/8
flat bar: 95/10 115/8 125/6
chest dips: 10-9-6
rack push ups: 15-10
tri press: 42.5/10 47.5/10 55/10 60/10
db extension: 15/12 17.5/12 20/12
1-arm underhand : 10/12 15/10

7/17 - intervals only

7/18 - lift only
wide lat pull: 90/8 100/8 110/8 120/8 130/7
deads: 155/8 205/8 225/8 245/7
bench row: 47.5/10 50/10 55/10
seated row: 110/12 120/12 130/10
lying leg curl: 85/10 95/10 105/10 110/5
single leg curl: 22.5/12 27.5/12 32.5/12

7/19- morning yoga (have been really stiff) followed by lift
seated bar press: 30/8 40/8 60/8 70/8 80/7
seated side lateral: 17.5/10 17.5/10 20/8
front raise ss rear bench row: 20/12 + 20/12 22.5/12 + 22.5/12 25/12 + 25/12
bar curl: 55/6 65/6 75/5 75/4
rope curl: 32.5/10 37.5/10 42.5/9
concentration curl: 20/12 22.5/9
walked hills in my neigborhood for steady state at night - it's been hard to get in 2 workouts in a day while bill is away!