Friday the 22nd:

Chest and arms:

Wow, made gain throughout the workout and this routine has not been done in well over a month. Most times in the past, I lose a little, but recently, the weight increases have been consistent. Nice faster paced workout.

Flat bench: 3 warm's 185/6 215/3 235/3 245/3
Slight In Db: 75/8 85/8,8,7
In Db Fly: 45/12,11
Cable Curl: 2 warms, 70/9 80/7
Rope pressdown: 2 warms, 45/8 50/7
Hammer curl ss
with Tricep Dips: 2x

12 min cardio cooldown

Saturday the 23rd: Off Day