More Apologies for Lame Blogging

I have been going non-stop since 5am (when I awoke to lift before work!). Just getting home now...and yes, taking the time to blog about my lifting. But it will be brief!

The Lifting:

Squat Press x 4s x 10r @ 270lbs
Dumbbell Step-Ups 4s x 10r @ 25-30lbs (I used 25 lb DBs.)

Seated Leg Curls x 4s x 10r @ 80-90lbs (I did 85 lbs.)
Barbell Front Squats x 4s x 10r @ 50lbs (hold the barbell in front of you and flip it up so that it's up near your chin/collar bone, like a biceps curl only with your palms facing away from you. Hold it there and do all 12 squats)

Inclined Dumbbell Flyes x 4s x 10r @ 22.5lbs
Flat Dumbbell Flyes x 4s x 10r @ 22.5lbs

Wide Grip Pull-ups x 4s x 10r @ 80lbs
Reverse Grip Barbell Rows x 4s x 10r @ 50-60lbs (I used a 50 lb BB.)

Standing Cable Shoulder Press x 4s x 10r @ 12.5-17.5lbs (I did 12.5 lbs.)
One Arm Cable Side Raises 4s x 10r @ 7.5-12.5lbs (I did 7.5 lbs.)

Seated Inclined Dumbbell Curls x 4s x 10r @ 15-20lbs (recline a bench 2 or 3 settings from being straight up) (I used 15 lb DBs.)
Bench Dips x 4s x 10r (hands on flat bench, feet up on another bench or a plyo-box)

Hanging Bicycles x 4s x 20r (Each pair counts as one)
Stability Ball Crunches x 4s x 20r

Tomorrow (in approximately 6 minutes from now), I rest! Then Saturday I will be doing the elliptical for 1 hr 45 min instead of running 9 miles. Per ABD. Good night!!!