quick shoulder warmup stuff
db incline; 1x8 @ 45, 5x3 @ 55, 3x3 @ 60
lat. pulldown; 4x4 @ 140, 4x4 @ 150
db fly on ball; 1x6 @ 35, 4x6 @ 40
db curls, balancing on one leg; 8x4 @ 40
bench press; 1x8 @ 45, 1x4 @ 95, 3x3 @ 125, 5x3 @ 135, 1x3 @ 140, 1x3 @ 145
dips; 3 x fail (7,7,7)
pullups; 4 x fail (6,5,5,4)
ball crunch; 3x35
hanging leg raises; 3x15
side crunch; 3x20
also rode my bike to the bank after i got home. then rode to a little bit more. about 10 miles total, nothing to hard, but was a really nice evening and felt really good to be riding around.
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