Weds 12/16 thru Friday 12/18

Wednesday 12/16

AM Training - Chest & Arms
Warmup:
Elliptical; 2 mins

Pushups: 1x16, 1x18, 2x16
Incline DB press: 40lb DBs - 3x8, 2x7
Flat bench DB x reps: 40lb DBs - 1x12, 1x10, 1x12
Curls w/EZ bar: 40lbs added - 1x8; 45lbs added - 3x7
Cable tricep pressdowns: 6 - 2x8; 7 - 2x8; 8 - 1x7
Superset:
Cable rope curls: 10 - 2x10
DB kickbacks: 30lb DB - 2x10 each side

Side bends w/25lb Plate: 3x15 each side

**Didn't feel overly strong with this workout, but got it done.....

Thursday 12/17

AM Cardio
Spin bike; 30 mins; 15 sprints

**Birthday at work today......got to have a piece of the cheesecake that a coworker makes only 2x a year.....good stuff!

Friday 12/18

AM Training - Legs
Warmup:
Treadmill; 4 mins
ATG squats w/std bar: 50lbs added - 2x10; 60lbs added - 2x8

Squats w/std bar: 70lbs added - 2x8; 90lbs added - 4x6
Heavy calf press on leg sled: 735lbs - 2x18; 755lbs - 2x18
Wide stance leg press on leg sled: 395lbs - 4x10
DB Lunges: 30lb DBs - 3x8 each side
Seated calf: 115lbs - 1x16; 125lbs - 2x15
Seated leg curls: 110lbs - 4x10
Hip Abductor: 235lbs - 3x10
Nautilus Hip Adductor: 110lbs - 3x8

Cable rope crunch: 70lbs - 1x12; 85lbs - 1x10, 1x8
Hanging leg raises: 3x15

**Pretty crowded in the gym this morning......couldn't get the step again, so no step ups again.....Today is our office Christmas party.....