Upper Body Workout & Dinner

Here is today's workout.  It was upper body day for me.  I also threw in some extra stuff since I took a few days off from lifting.  Again this picture is not me....just one I found online :)

500 M Row (Warm Up)

Pull up (assisted)                       10 reps

Cybex Eagle Row   70lbs          15 reps

Cybex Tricep Press 40lbs         15 reps

*Repeat above 3 times*

25 decline sit ups

Chest Press             50lb bar     15 reps

Dumbbell Flys         15 lbs         15 reps

Dumbbell Hammer Curls 15 lbs 15 reps

*Repeat above 3 times*

25 decline sit ups

Single leg step ups on med box Left Leg     20 reps

Single leg step ups on med box Right Leg   20 reps

KB Swings #25lbs                                     25 reps

KB alternating arm swings  #30 lbs             25 reps

KB Single Arm Shoulder Press #15 lbs       10 reps

KB Single Arm Shoulder Press #15 lbs       10 reps

*Repeat above 3 times*

25 decline sit ups

Bicep Curls     #20 lbs        12 reps

Bent over one arm row-left    #20 lbs 12 reps

Bent over one arm row-right  #20 lbs 12 reps

*Repeat above 3 times*

25 decline sit ups

15 Bosu Burpee's

Smith Squat Machine #50 lbs  #15 reps

*Repeat 2 times*

And then I got home and enjoyed dinner!  Sweet Potato, Baked Squash w/ peppers and a pork chop!