DB Demolition!

Yesterday was upper pull day and it went down like this:

30  mins LISS cardio (work related class) AM

630PM- 24 Hour Fitness Imperial Ave
5 min warm up
dynamic warm up series
-hoist deadlifts
5 plates per side x 5 reps / 5 sets
drop set of 4 plates per side x 12 reps
-mixed grip bodyweight pull/chin ups 2x8 each (neutral, narrow, wide)
-low back 45 degree hypers w/ 45lb plate 3x12
-free motion seated face pulls: 3x12
-machine seated preacher curls: 4x12
-swiss ball ab roll outs: 3x12

Weight yesterday was 188.6

Today was upper push day and shook out like so....

30  mins LISS cardio (work related class) AM

630PM- 24 Hour Fitness La Mesa
dynamic warm up series
-DB flat bench press:
1 set each from 55lbs through 85lbs starting at 8 reps down to 2 (+5lbs per set)
-DB 100 degree incline shoulder press:
1 set of each from 40lbs through 70lbs starting at 8 reps down to 2 reps (+5lbs per sert)
-Decline BB close grip bench press:
135x8, 140x7, 145x6, 150x5
-Free Motion Cable Fly: 3x10
-Free Motion Lateral Raises: 3x15
-Cable Tricep Press Down (Straight Bar): 3x15

Weight today was 186.8

No fun pictures of my recent eats to post up as I have been busy wrapping up as much work stuff as I can prior to tomorrow nights departure for Wisconsin. Been doing all "bro meals" meaning nothing more then shakes and fruit with nuts, salads and lean meats, sweet taters and chicken with veggies for the past 3 days. Hope to have some good shots to put up when I get back home.

I take off at 430pm PST tomorrow and land at 1015CST tomorrow. Plan is to stay over at O'Hare via the USO and then take the 710AM Van Galder Bus to Madison to be picked up by family around 10am.

I cannot wait to be home and see my family, see the snow, and have some time away from work. The less then 10 degree weather compared to the 65-70 degree stuff I have right now......will be sorely missed!