Catch up: Days 17, 18 and 19....

OK, so heres the last few days:

Days 17, 18 and 19: food 100%

Day 17 workout: golf 9 holes in the AM, elliptical 20 min in pm

Day 18: shoulders
DB Military Press
12 x 20
12 x 25
10 x 30

Upright BB Row
3 x 12 x 30

DB Lateral Raise
12 x 10
12 x 12.5
10 x15

DB Front Raise
3 x 12 x 10

Bent over Posterior Delt Raise
3 x 12 x 5 lb plates

Abs:
Crunches 3 x 20

Crunches with 5 kg ball with twist
3 x 15

Swiss Ball Crunch
3 x 20

Obliques Crunches
3 x 20

Sprints: 20minutes
4.5mph x 1 min alt 8.0mph x 1 minute x 10 minutes
then
4.5 mph x 1 min alt with 8.1, 8.2 ans 8.3mph x 1 min with last minute
9.0mph!

Crawled out of gym!

Today Day 19: Chest and Tris
Chest
Incline DB Chest press
12 x 30
12 x 35
5 x 40
5 x 35

Hammer Decline Chest Machine
12 x 35
10 x 40
8 x 45

Pec Dec
3 x 12 x 40
DB Flyes
12 x 10

Overhead Cable Tricep Extensions
3 x 12 x 27.5

Tricep Pushdowns
3 x 12 x 30

Tricep Bench Dips with legs on swiss ball
3 x 12

There, so now everyone is all caught up!! Hope you all had a great 4th of July and have a terrific weekend!!