Finally getting my workout where it needs to be, I have the right weight for today’s curls, everything else goes up five pounds. I’ve decided to only do two rope pulls a workout until I’ve worked out the proper weights for everything.

I start working afternoons tomorrow, maybe I can get a regular schedule set up.

Upper Body Work-Out

Chest Press One Set of 10 at 55 lbs, One Set of Eight at 65 lbs, One Set of Six at 75 lbs, One Set of Twelve at 65 lbs
Chest Flies One Set of Twelve at 110 lbs
Shoulder Press One Set of Ten at 35 lbs, One Set of Eight at 45 lbs, One Set of Six at 55 lbs, One Set of Twelve at 45 lbs
Rear Deltoid Fly One Set of Twelve at 80 lbs
Lat Pull Down One Set of 10 at 70 lbs, One Set of Eight at 80 lbs, One Set of Six at 90 lbs, One Set of Twelve at 80 lbs
Back Row , One Set of Twelve at 80 lbs
Rope Pull Down Two sets of 15 seconds
Triceps Push Down One Set of 10 at 70 lbs, One Set of Eight at 80 lbs, One Set of Six at 90 lbs, One Set of Twelve at 80 lbs
Triceps Extension One Set of Ten at 80 lbs
Seated Curl One Set of 10 at 55 lbs, One Set of Eight at 65 lbs, One Set of Six at 75 lbs, One Set of Twelve at 65 lbs
Reverse Curl One Set of Twelve at 40 lbs

Michael Cole