All Notation: weight x reps x sets. Got up at the ungodly hour of 5:45AM to do 45 minutes on the elliptical machine and enjoy the free continental breakfast before reporting to work at 7:30AM.
Evening Workout:
Hammer ISO Front Pulldown (Weight per movement arm): 40x12, 50x12, 60x12x3
DB Shoulder Press: 25x12, 30x12, 35x12x3
DB Lateral Step Ups: 10x12, 15x12, 20x12x3
Close Grip Pushups (Arms Tucked): Repped out to 14, 14, 13 reps
Sumo DL: 135x12, 155x12, 175x12, 195x9, 225x6, 245x4, 265x2, 285x1. Started out trying to test out my 12RM. After 3 minutes of catching my breath after set 4, I went for the 1RM.
Barbell Curls: 35x12, 45x12, 55x12x3
Cybex Seated Calf: 40x12, 50x12, 60x12x3
All in all, a great workout that left me fiending for some sleep:)
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