Today's Workout - Dec 27th

Today was my second day back to the gym/getting my body active again after being sedentary for almost a week!

My work out was hard and I needed it. Here is what I did (some pictures to assist you).

Chest & Back Compound sets.

1) Back Row - 1st set 12 reps @ 105lbs. 2nd set 10 reps @ 120lbs. 3rd set 9 reps @ 120lbs.

2) Bench Press - 1st set 12 reps @135lbs. 2nd set 10 reps @ 155lbs. 3rd set 6 reps @ 155lbs.

3) Wide Grip Pulls ups (assisted) - 1st set 14 pull ups. 2nd set 12 pull ups. 3 set 12 pull ups. (My body weight minus 40 lbs, which is roughly 130 lbs of resistance)

4) Incline Bench Press - 1 set 12 reps @ 95lbs. 2nd set 12 reps @ 105lbs. 3rd set 10 reps @ 105lbs.

5) Lower Back Raise - 1st set 15 raises, 2nd set 15 raises, and 3rd set 15 raises.

6) Decline Dumbbell Bench Press/Cable Chest Fly's - Dumbbell weight 40lbs per hand. 1st set 12 reps, and 2nd set 10 reps. Cable Fly - 1st set 12 reps @ 100lbs, 2nd set 10 reps @ 90lbs.

After the weight training, I completed 30 minutes of high cardio - Step Mill & X-Trainer (15 minutes each) and 5 minutes of abs and stretching.