The note about today was that I was not able to get my workout donein teh morning but made time in the evening before dinner. I was in the gym at almost 6 pm and out by 7. Good thing about it was that I didn't have to warm up since I had been active all day. Also, just the attitude of getting in there to get my work done was great and I accomplished what I set out to accomplish.
Time: 60 minutes (no warm up)
Weight: 213
FS: 10@10, 10@15, 10@20, 10@25, 7@30
Row: 10@45, 10@50, 10@52,5, 8@55, 5@57.5
Bench: 12@35, 10@40, 8@42.5, 5@45, 3@47.5
Alpha Cardio
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