Friday
(Thu wasn't able to make it / schedule collisions, etc)
pushups 15,14,...,2,1
pullups 5,...,1
dips 3x7 (shoulders felt great, so why not? it was supposed to be 6,...,1)
high angle bench situps 50 (4 sets)
back extensions 4x12 +7 (didnt like form / discretion today
cable standing straignt leg raise 3x8
vertical leg raise 3x5 (weighted / 18 lb mb)
pull drills:
kneeling 3x8; standing 3x5
face pulls 3x10 (a few of the folks call these "standing Y pulls", so I could be wrong with the name)
cross overs 3x5 + dumbell rotations (15 lbs)