Wes and I hit the gym; with a couple minor modifications, we effectively repeated Tuesday’s workout:

  • Bench Press: 3 sets/10 reps – 1 set @ 235lbs, 2 sets @ 185 lbs
  • Rows (Nautilus): 3 sets/12 reps, 125 lbs
  • Flys (dumbbell, flat bench): 3 sets/10 reps, 30 lbs
  • Sit-ups (decline bench): 1 set/10 reps
  • Reverse Deltoid Flys: 3 sets/10 reps, 80 lbs
  • Lower Back Extensions: 3 sets/12 reps, 140 lbs
  • Curls (dumbbell, concentration): 3 sets/10 reps, 30 lbs
  • Tricep Press (rope): 3 sets/15 reps, 70 lbs
  • Core (plank): 2 sets/30 seconds
  • Push-ups: 1 set/10 reps

Post-workout weight: 183.7 lbs