just a short workout while I was at work today. Did 3 sets of 10 on the flat bench 115, 135, 135. 3 sets of 20 hammer curls with 35lb dumbbells. 3 sets of 20 bar bell shrugs with 115lbs. 3 sets of 8 power cleans with 115. These things are VICIOUS!
Then some ab exercises. Something similar to the air bike but holding your legs still and raising your upper body up to form a v shape and holding a 12 pound dumbbell, twisting it side to side while holing my legs in the air. vertical leg raises, never letting the feet touch the floor, and the long arm sit up holding a 15 pound dumbbell straight out as the last exercise. 2 sets of 20-25 each. I was definitely feeling good after that workout though. knocked all this out in about 30 minutes right before it was time to clock out.
