|Arnold dumbbell press: 4 sets of 8 reps||15||15||15||15|
|Seated bent over rear delt raise: 4 sets of 8 reps, last set to failure||10||10||10||10|
|Alternating single-arm Dumbbell press: 4 sets of 8 reps||25||25||25||25|
|Front Dumbbell raises: 4 sets of 8 reps||10||10||10||10|
|upright rows: 4 sets of 8 reps||15||15||15||15|
|Side lateral raises: 4 sets of 8 reps, last set is a drop-set||10||10||10||10|
|Reverse flyes: 4 sets of 8 reps||10||10||10||10|
|Cardio: 30 minutes medium intensity cardio (running, elliptical, step-mill, etcâ€¦)||XX||XX||XX|
I got home and rushed through my post workout routine and went to Starbucks for a coffee.. and was 1/2 hour late to works.. Oops.. I got screamed at first thing- which is fine.. I know I deserved it, but once you yell at me, can’t you just move on? Not my boss.. Nope- she has to be miserable the entire day. The day was a slow one and I was more than happy to get out of there and chill for a while before teaching.
I had a glass of wine with dinner and was well rested and ready to teach a badass class.