Flight leaves for Seattle tonight so we went to the gym for a quick spin and lift. It will probably be the last time for a while that I will hear country music and Christian rock during a spin class.

Spin Class @ 00:45:00
137a

Weight Training

CHEST
Bench Press 2x12 @ 45
Chest Flyes 2x12 @ 25 dumbbells

SHOULDERS
Overhead Press 2x12 @ 20 dumbbells
Shoulder raise side and front 2x12 @ 5 dumbbells

BACK
Seated Row 2x12 @ 70 machine
Lat Pull Down 2x12 @ 60 machine

BICEPS
Concentration Curls 2x15 @ 15 dumbbells

TRICEPS
Assisted Dip 3x12

CORE
3x 12 (right, center, front) situp on slanted bench
2x12 Leg Up on Slanted Bench
Back 2x 12
Captain's Chair 1x12
Plank 3x 1 min
Side Plank with Rotation 2x .45 seconds