The lifting:
45 Degree Leg Presses x 3s x 12r @ 270-300lbs (2 seconds up, 2 seconds down) (300 lbs.)
Side Lunges to Balance x 3s x 12r @ 20lbs (step to the side, bend the knee of the leg that moved while letting the other stay straight as you go down. Be careful not to let your knee come past the toes)
Barbell Deadlifts x 3s x 12r @ 90 lbs (2 seconds up, 2 seconds down)
No Hands Standing Leg Curls x 3s x 12r @ 15-20lbs (Place your hands on your hips and balance while you do this Free Motion, 2 seconds up, 1 second hold, 3 seconds down) (20 lbs.)
Flat DB Flyes x 3s x 12r @ 15-20lbs (2 seconds up, 2 seconds down) (20 lbs.)
Alternating Arm Dumbbell Chest Press x 3s x 12r @ 20-25lbs (2 seconds up, 1 second hold, 3 seconds down) (25 lbs.)
Pull-ups x 3s x 12r @ 90lbs or less (2 seconds up, 2 seconds down) (88 lbs.)
Staggered Stance Band Rows x 3s x 12r @ Purple Band plus Red or Blue Band (Anchor the band around something, 2 seconds in, 1 second hold, 3 seconds out)(switch feet in the middle of the last set) (purple + red)
Seated Machine Shoulder Press x 3s x 12r x 35-40lbs (2 seconds up, 2 seconds down) (40 lbs.)
Alternating Arm Dumbbell Front Raises x 3s x 12r @ 5-10lbs (2 seconds up, 1 second hold, 3 seconds down) (10 lbs.)
Alternating Arm Dumbbell Biceps Curls x 3s x 12r @ 20-25lbs (2 seconds up, 2 seconds down) (20 lbs.)
Staggered Stance Cable Triceps Pushdowns x 3s x 12r @ 30-40lbs (2 seconds up, 2 seconds down) (40 lbs.)
Modified V-Up x 3s x 15r (lay flat on a mat with your arms above you head, crunch up while bringing your knees in towards your chest. You should end up sitting balanced on your tail bone for a second at the end of the movement)
Hyperextensions x 3s x 15r
Again, I rocked the high end of the weight ranges (with the exception of bicep curls--20 lbs is hard enough!!!)!!! Oh, and... Modified V-Ups suck. :)
Next workout: cardio tomorrow!
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