Update for the week...just for Casey

OK, missed a few days posting; Heres what my workouts have been since Tuesday.

Tuesday: Back n Bis

Supersets 3 sets of 12
Narrow Grip Cable Row (45, 55, 65 lbs)
Wide Grip Pulldowns (45, 55, 65 lbs)
Abs-ball crunches 3 sets of 20

Supersets 3 sets of 12
Close Grip Pulldowns (50, 60, 70 lbs)
Straight Arm Cable Press downs (20lbs)
Abs-floor crunches with 10 lb weight 3 sets of 20

Biceps-hammer curls
3 x 12 x 15 lbs
Bicep "21s"
2 sets x 22 lbs, 1 set x 30 lbs

Abs-4kg medicine ball situp and twists 3 x 20

Cardio-HIIT 20 minutes

Wednesday: cardio

Thursday: Shoulders
Weights are way down because my shoulder still isn't right.

DB Military Presses
3 x 12 (10, 12.5, 15 lbs)
5kg med ball Ab Crunch/Twist 3 x 20
Supersets 3 x 12 x 7.5lb
DB Front Raise
DB Lateral Raise
Ab V-ups off bench (3 x 20)

BB Upright Rows
3 x 12 (20, 25, 30)

Cardio-HIIT on treadmill with High Point at 9.0mph

Friday: Chest n Tris

Triple Supersets 3 x 12
DB flat bench chest press (10, 15, 20 lb)
Overhead cable tricep extentions (30, 40, 50 lb)
Cable Rope Tricep pushdowns (30, 35, 40)
Supersets 3 x 12
IsoMachine Incline Chest press (30, 35, 40)
Swissball DB Flyes (5, 2 x 7.5)
Triple Supersets 3 x 12
BB Skull Crushers (20)
BB French Press (20lbs)
DB Kickbacks (10 lbs)

Diet has been for the most part good, but not perfect. Nibble here, nibble there due to Christmas goodies. I have to stop that ASAP! Water hasn't been as great as it should be but better over the last few days.