Wednesday, Dec. 3

Hey Franco! Good to be back. I feel more motivated going into the gym now. Forgot that this 3-day split takes longer though...no wonder I liked the 4-day!

Today did BACK and SHOULDERS and 10 HIIT
Also measured my waist--29.5, the same as when I started with you in August. Boo, but all the pizza, PB, wine, and sweets did less damage than I thought it might...

1. Lat PD: 40/14, 40/12, 45/10, 50/8, 55/6
(sometimes I have trouble with this one b/c of my R shoulder; I may try bench pullovers next time if you don't object)
2. Bent over DB row: 20/10, 20/8 x2, 25/8
3. Lat pushdown: 30/12 x3
(I did this with a straight bar and kept arms straight. Started at shoulder level and pushed down to my thighs.Think that's what you meant)
4. DB shoulder press: 15/12, 15/10, 20-15/8, 20/6
5. Lateral raise: 10/10 x4

Yesterday, CHEST BIs and TRIs
1. Incl DB press: 15/14, 20/12, 20/10, 25/8, 30/6
2. Flat BB press: 40/10, 50/8 x2
3. Chest fly machine: 30/12, 35/12 x2
4. Incl DB curl: 10/12 x2, 15/8, 15/6
5. Tri bar pushdown: 30/12, 40-30/10, 40/8 x2
6. Cbl Curl: 30/10 x3 superset with
7. Lying tri ext: 10/10 x3

Monday, I had already done quads and calves, so will probably just do my ballet class and cardio tomorrow, and rest for ST. Back to legs on Friday..