Saturday.

Compound Row 3 sets of 12 at 50 lbs.

Abduction 9 sets of 12 at 50 lbs

Adduction 9 sets of 12 at 35 lbs.

Vertical Chest 3 sets of 12 at 60 lbs.

Then:

3 miles of high resistance cardio,

because the guy next to me was hot

and got off when I hit mile three

so my inspiration was gone. 

What can I say?

Then:

Stretching on the mat