Almost the weekend! A long day at work, playing receptionist no less. Another skill to put on the resume :) Was so tired I almost didn't make it to the gym. But I went and glad I did!!

Back/Chest Day:

Warmup: 5 minutes on the elliptical (rowing maching in use)

Pull downs:
2 warmup sets of 10 @ 70 lbs
1 set of 8 @ 90
2 sets of 6 @ 100

Seated Row:
2 warmup sets @ 60
1 set of 10 @ 80
2 sets of 6 @ 90

One armed row:
2 warmup sets of 10 @ 10
1 set of 10 @ 20
2 sets of 8 @ 25

Chin ups (assisted):
2 sets of 10 @ 60
2 sets of 8 @ 50

Lying dumbbell press:
2 warmup sets of 10 @ 10
1 set of 10 @ 15
2 sets of 10 @ 20

Inclined barbell press (Smith Machine):
1 warmup set of 10 @ 20
3 sets of 6 @ 25

Pec Dec:
3 sets of 10 @ 40